2/21/12

Warm up with joint mobility and dynamic movement.  Today is a swing based work out.  Swings for time mixed with other exercises for reps.  Another great strength and conditioning sequence.  We are going to do lifts from the dead position, no momentum, directly from the floor.  This will increase explosive power and activate quick twitch muscles and we we couple that with the endurance and "cardio" component of the timed swing.

5 rounds
rest 1 minute in between rounds

1 minute 2 hand swing
10 double kettlebell dead cleans
1 minute 1 hand swing
20 single arm dead snatch 10L/10R
1 minute 1 hand swing
10 burpees

Cool down, have a nice day..                                                             El Rey always..