Friday, May 18, 2012

Warm-Up:

3 Plane Neck Movements, Shoulder Circles

Arrow Pulls, Shinbox Swings, Accordions

Foundation Training:

The Founder

Foundation Squat

Good Morning

Back Extension

Lunge Stretch

Crossover

Swings: 3x20(10+10)x24 kg.

Workout:

Chest:

Hoist Roc-It Chest Press: 1x8x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x6x175 lbs.

Back:

Hammer Strength MTS Row: 1x8x100 lbs., 1x7x120 lbs., 2x6x130 lbs.

Pull-Ups (2 assisted with 50 lbs., 2 not assisted): 5,5,4,4

Chest:

Dips: 5,5,5,5

Ground Zero Free Motion Abdominals: 4x8x50 lbs.

Cleans: 3x20(10+10)x24 kg.

Jerks: 3x10(5+5)x24 kg.