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: 5x20(10+10)x24 kg. |
Workout: |
Biceps: |
Chin-Ups: 4,4,4,4 |
Triceps: |
Close Grip Bench Press: 1x6x95 lbs., 1x6x115 lbs., 2x4x125 lbs. |
Cleans: 3x20(10+10)x24 kg. |
Jerks: 3x10(5+5)x24 kg. |
Snatches: 3x20(4x5)x16 kg. |
Tuesday, May 15, 2012
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