Warm up well
Pullups / Negatives 20
6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60
Pullups / Negatives 20
*Alternate Left and Right with each round.
Cool down/ stretch
Wednesday, September 14, 2011
Friday, September 9, 2011
9 September Combined Core (Obj: Strength)
Planche (3 minutes)
Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min
Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push
Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min
Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push
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