10/19/2010 Workout of the Day

Fitness XT
Upper Focus Workout

You will need a light bell, double moderate bells, and a heavy bell.

Warmup:

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

Repeat with moderate and then heavy bell.

Workout:

Heavy Two Hand Hardstyle Swings x30 seconds On/30 seconds Off x4 sets
Rest.

Double Bent Over Rows x30 seconds On/30 seconds Off x4 sets
Rest.

Double Bell Cleans x30 seconds On/30 seconds Off x4 sets
Rest.

Renegade Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.

Chest Level Swings x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.

Lunge Rows x30 seconds Left, 30 seconds Right/30 seconds Off x4 sets
Rest.

End:

Pushups and Kickbacks...
10 Pushups on Bell Handles
10 Kickbacks on Bell Handles
Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1