Thursday, March 04, 2010

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

Workout:
Deadlifts: 1x8x135 lbs., 1x15x150 lbs., 1x12x160 lbs., 1x10x170 lbs.
Pull-Ups: 3x7
One-Arm Kettlebell Rows: 2x12x28 kg., 1x10x28 kg.
Inverted Rows: 3x7
Barbell Curls: 1x15x45 lbs., 1x12x45 lbs., 1x10x45 lbs.
Tricep Pushdowns: 3x12x40 lbs.
Bent-Over Sandbag Wipes: 3x20x40 lbs.
Barbell Torque: 3x10x25 lbs.