Monday, May 07, 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

Workout:

Chest:

Hammer Strength Bench Press: 1x6x90 lbs., 1x6x120 lbs., 1x5x150 lbs., 1x4x160 lbs.

Back:

Hammer Strength Iso-Lateral Hi Row: 1x6x120 lbs., 1x6x150 lbs., 1x6x170 lbs., 1x5x190 lbs.

Pull-Ups: 4,4,4,4

Chest:

Dips: 4,4,4,4

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

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