Prep work: Foam Roller, ASLR, Brettzel, Tumbling
24 kg Arm Bar + Get-up x 2+2
24 kg Overhead Squat + Sotts press x 3+1 R+L
24 kg SLDL x 5+5
24 kg Military Press Ladders x 1>2>3>4 x 5 ladders
(no rest between rungs of ladders)
24 kg Curl Goblet Squat + Alternating swings
CGS x 10 + 10 alt sw
CGS x 9 + 10 alt sw
CGS x 8 + 10 alt sw
CGS x 7 + 10 alt sw
Goblet squat x 6 + 10 alt sw
Goblet squat x 5 + 10 alt sw
Goblet squat x 10 + 10Right+10Left + 20 alternating swings
Ab wheel x 5, 5
Stretch
2 comments:
Brett
The CGS rocks!!!! It really helped me with GS pattern by emphasizing knee pull. Dymami ROCKS
Zach
Thank Zach - it is a great drill.
Thanks for the feedback on Dynami - if you have time throw a review on Dragondoor.com
Post a Comment