10/14/2010 Workout of the Day

Fitness XT
Lower Focus

You will need a light, moderate, heavy, and super heavy bell.

Warmup:

Light Bell...
Swings x10 L/R
Cleans x10 L/R
Front Squats x10 L/R
Push Presses x10 L/R

Repeat with moderate and heavy bell.

Workout:

Starting with your light bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right

Sumo Squats with your super heavy bell x1 minute

Moderate bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right

Sumo Squats with your super heavy bell x1 minute

Heavy bell...
10 Hardstyle Swings Left
10 Front Squats Left
10 Hardstyle Swings Right
10 Front Squats Right

Sumo Squats with your super heavy bell x1 minute

NEXT...

Starting with your heavy bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right

Alternating GS Deadlifts with your super heavy bell x1 minute

Moderate bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right

Alternating GS Deadlifts with your super heavy bell x1 minute

Light bell...
10 Off the Floor Cleans Left
10 Jerks Left
10 Off the Floor Cleans Right
10 Jerks Right

Alternating GS Deadlifts with your super heavy bell x1 minute

End:

Heavy Bell Swings x5 L/R then Front Squats x5 L/R
Moderate Bell Swings x10 L/R then Front Squats x10 L/R
Light Bell Swings x15 L/R then Front Squats x15 L/R