7-13 OCT 09

SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up

Roll Out 5-10min

Jumprope:
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under

10ea of:
High Kick
2 Arm-1 Leg
High Knee
Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

2×10ea of:
Dead Bug,
Opposite Arm-Opposite LegPillar,
Opposite Arm-Opposite Leg

10 Handstand Push-up
10 Pull-up
10 Supinated Scapula Pull-up
10ea. Pistol

Bar Warm Up 1
×3ea of:Burgener Warm-up:Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch DropSkill Transfer Exercises:Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance