February 20, 2009 – Bruiser Training Session
I began with a brief joint mobility warmup of:
45 lb Clubbell Training Circuit:
2 repetitions of each exercise, followed immediately by the next exercise, no rest until the end of each circuit (15-30 seconds of rest between sets). All exercises are performed 2-handed.
2 Clean to Order
2 Clean to shoulder park into a deck squat
2 Clockwork Squat
2 Arm cast
2 Front swipe
Rest 15-30 seconds, and repeat.
Vibration drills were performed during rest times as per RESET.
Clubbell training followed by basic bodyflow practice for 20 minutes: squat creep, shin twist, knee switch, descending shin roll, shinbox switch, long leg creep, lateral lunges, elevated scorpion, shinbox switch into spinal twist, dragon twisting into seated spinal twist, advanced shinbox switches.
50 continuous spinal rocks of various levels as per Be Breathed.
Finished with Downward Facing Dog Pose (2 minutes), and a few more vibrations as per Prasara Yoga.
Then made a banana/pear smoothie, mmmmmmm.
To your health and success,
Fitness Professional and Clubbell Athlete