Warm up well
8sets X 3 reps / :60 rest
• Clean & Speed Press
6sets (l/r) X 3 reps /:60 rest
• 1 Arm Hang Snatch
2 sets X 5 reps/ :60 rest
• Weighted Chest-hi Pullups
Cool down/ stretch
Showing posts with label 30-Dec-2009 Advanced Core. Show all posts
Showing posts with label 30-Dec-2009 Advanced Core. Show all posts
Wednesday, January 11, 2012
Wednesday, December 30, 2009
30-Dec-2009 Advanced Core
The goal of today's class will be to teach correct form for the kettle bell swing. This movement is a foundational movement for other KB work. Also, if you work it, you should have your diaphragm cramping in no time. So Goal 1) Form. Goal 2) internal muscle cramp.
10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps
10X
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5
*http://www.youtube.com/watch?v=aIBgpeU0Css&feature=related
**http://www.youtube.com/watch?v=9rbtC_lM3YI
10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps
10X
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5
*http://www.youtube.com/watch?v=aIBgpeU0Css&feature=related
**http://www.youtube.com/watch?v=9rbtC_lM3YI
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