Saturday, March 13, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Superset:
Barbell Squats: 1x8x105 lbs., 1x15x135 lbs., 1x12x145 lbs., 1x12x155 lbs.
Bosu Ball Barbell Press: 1x15x45 lbs., 1x12x55 lbs., 1x12x65 lbs.

Superset:
Plyometric Push-Ups on Bosu Ball: 1x12, 2x10
Bosu Ball Alternating Plate Overhead Press: 1x15x50(25+25) lbs., 2x12x50 (25+25) lbs.,

Superset:
Bosu Ball Plate Front Raise: 1x12x25 lbs., 2x10x25 lbs.
Seated Calf Raises: 1x15x75 lbs., 2x12x75 lbs.

Superset:
Stick Crunch: 3x12
Dragon Slayer: 3x10