10/25/2010 Workout of the Day

Fitness XT
Lower Focus

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

Warmup:

Press Bell Overhead and walk around the room x 30 seconds
Then immediately do 15 Overhead Quarter Squats and repeat on the other side.
Repeat x3 sets

Workout:

With your heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R

Heavy Friggin' Jerks! (as heavy as you can go!) 5 reps L/R x5 sets without setting the bell down

With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x20
Single Arm GS Deadlifts x10 L/R

Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down

With your ultra heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R

Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down

With your super heavy bell...
One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down


With your heavy bell...

One Hand Hardstyle Swings x10 L/R
Single Arm Sumo Squats x10 L/R
Two Hand Hardstyle Swings x10 L/R
Single Arm GS Deadlifts x10 L/R
Heavy Friggin' Jerks! 5 reps L/R x5 sets without setting the bell down


End:

As many Jerks as you can possibly get on each arm with a heavy bell...
Start with your least dominant arm!
Good Luck!