Friday, 09 September, 2011

Warm-up:

5 minutes with a trigger point ball to the t-spine

Workout:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Cool-down:

10 minute shoulder intensive stretching

Powerlifting:

10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)

Sumo deadlift 6 x 2-3 @ 21x1; Rest 3:00

Hang power snatch 2 every minute on the minute for 10 minutes. These must be quick and as close to perfect on form as possible

A1: Kettlebell sumo deadlift high pull 4 x 10; Rest 20 seconds

A2: Kettlebell swings 4 x 20 heavy; Rest 2:00

GHD sit-ups 3 x 20; Rest 60 seconds

Ben Wiley on Fight Gone Bad 6 - video [wmv] [mov]

Anatomy of the shoulder