Monday, February 01, 2010

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:
Superset:
Bench Press: 16x95 lbs., 6x145 lbs., 8x120 lbs., 10x110 lbs.
Low Pulley Rows: 16x70 lbs., 6x120 lbs., 8x110 lbs., 10x95 lbs.

Superset:
Squats (18" box): 16x95 lbs., 6x145 lbs., 8x125 lbs., 10x115 lbs.,
Overhead Press: 16x50(25+25) lbs., 6x48(24+24) kg., 8x40(20+20) kg.,
10x32(16+16) kg.

Finisher: Burpee + Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.

Superset:
The AbSlide: 3x10
Bicycle Crunches: 3x20