Monday, August 03, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x12x16 kg.
Swings: 2x20(10+10)x24 kg.
Deadlifts: 1x10x135 lbs.

Workout:
Circuit: 4x
Deadlifts: 4x8x185 lbs.
Front Squats to Push Press (14" box): 4x8x90 lbs.
Yates Row: 4x8x120 lbs.
Floor Press: 4x8x130 lbs.
The AbSlide: 4x10

Finisher: 3x
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.