10/8/2010 Workout of the Day

Fitness XT
Upper Body Focus

You will need moderate double bells.

This is a GREAT back to basics workout.

Warmup:

Bodyweight Squats x1 minute
Alternating Swings x1 minute
Alternating Forward Bodyweight Lunges x1 minute
Swinging Cleans x30 seconds L/R
Alternating Step Back Bodyweight Lunges x1 minute
Push Press x30 seconds L/R

Workout:

Complete the following exercises with little/no rest inbetween...
Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.

Double Military Press x2 minutes
Rest in the rack position but try not to put the bells down.

Alternating Off the Floor Cleans x1 minute
Two Hand Swings x1 minute
Alternating Clean and Press x1 minute
One Hand Swings x30 seconds L/R
Alternating Squat Thrusters x1 minute
Alternating Swings x1 minute
Rest.

Double Military Press x2 minutes
Rest in the rack position

End:

Bent Over Rows and Pushups Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1