11/13/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                              
swings                                             
clean and press                
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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