Friday, December 11, 2009

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Squats: 10x45 lbs., 10x95 lbs., 8x115 lbs., 8x135 lbs., 5x145 lbs.
Bench Press: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x135 lbs., 5x135 lbs.
Bent-Over Rows: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x115 lbs., 5x115 lbs.