10/1/11

Warm up today with joint mobility and dynamic movement.  Then do 4 minutes of calisthenics in 30 second intervals to get the sweat going.  Chalk up the hands, put on the sweat bands, and get ready for the meat grinders.

Use one kettlebell or dumbbell
2 minutes rest in between sets
8 reps each  R/L

Set 1:
Swing
Clean and Press (C&P)
Swing
Clean and Front Squat (C&FS)
Swing
Russian twist
Swing
Snatch
Swing

Set 2:
C&P
Swing
C&P
C&FS
C&P
Russian twist
C&P
Snatch
C&P

Set 3:
C&FS
Swing
C&FS
C&P
C&FS
Russian twist
C&FS
Snatch
C&FS

Cool down, have a nice day.