Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Icarian Super Squat: 1x20x70 lbs., 1x10x100 lbs., 1x10x120 lbs., 1x10x130 lbs., 1x10x140 lbs.
Chest Press - Hoist Roc-It: 1x10x100 lbs., 1x8x135 lbs., 1x8x145 lbs., 1x5x160 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x10x113 lbs., 2x8x136 lbs.
Shoulder Press - Hoist Roc-It: 1x12x69 lbs., 1x8x83 lbs.
Cybex Rotary Calf: 1x15x130 lbs., 1x12x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.
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Training for Strength Endurance utilizing kettlebells, bodyweight, sandbags, sledgehammers and ropes! Follow my training here...
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About Me
- Randy Davis
- Have been a triathlete since '97 have completed many triathlons from sprint to Ironman including a finish at the 2003 Hawaii Ironman. I currently hold a Trainers License from the WKC and have previously been trained as an RKC.
Mike Mahler
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