"The ShinDig"(2.22.2011)

Now You See Her and Now You Don't! Kami in the midst of Hip Flexion of her Abmat Sit-Up!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Lunge Complex
Shoulder Hangs(Bands-Prep Shoulders)
Iron Cross Mobilization(Hips)
Hamstring Partner Stretch
Agility Drills Series
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Bench Press, 1-1-1-1-1
B. “The ShinDig”(For Time of):
10-9-8-7-6-5-4-3-2-1 of:
Strict Pull-Up
Clapping Push-Ups
Kettlebell Swings
*Level 1*
Recline Rows
Banded Push-Ups
KBS @ 45/30
*Level 2*
Banded Pull-Ups
KBS @ 55/35
*Level 3*
Strict Pull-Ups
Clapping Push-Up
KBS @ 70/55
III. Competitors Schedule Workouts of the Day:
A1. 2 Position Snatch @ 75%, 5 sets of 2
A2. Snatch Pulls @ 90%(Mid Thigh), 5 sets of 2
B. 4 Rounds for time of:
5 Muscle-Ups
50 Air Squats
*Remaining Schedule for Week*
Tuesday: Double
Wednesday: Single
Thursday: Rest Day
Friday: Double
Sunday: Rest Day
Post Weights Used and Time to Complete to Comments.