16kg Arm bar 40 sec hold each side
Pullover on floor 5
Deck squat 5
x 2 rounds
32kg Windmill 3/3x3
32kg Press folowed by 12 kg Piston
123x1
40kg press 1/1
32kg piston 1/1
32kg press followed by 12kg piston
123x1
Clients arrived and ran out of time. Wanted to hit the heavy one more time. Probably better that I didnt.
I train two professional motocrossers and gave them this complex today along with my insanley fit chick client.
Mobility: Arm bar 5/5, in motion crawling lizard gym length , founders 8, infant extentions 20 with 10 sec hold. 2 rounds
Core: with fast transitions no rest for two rounds. Alt. llimb planks 5 , Side plank dip,roll, leg lift 10each, mtn climbers 20, downdog, leg-up20, leg up crunch15, bicycle 30. no breaks here just continuous with my leading in the front so they could follow the transitions.
Complex #1 all 8 reps: continuous no rest between exercises.
Barbell bent row, Overhead press, barbell on back step ups, Double Kettlebell cleans, Double Kb front squats. 30 seconds rest
repeat for 5 rounds
Complex #2
Plyo pushup 8-12, Jump squat 8-10, 2 hand swing 20 reps, then 20 sec rest
3 rounds
Stretch
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