Wednesday, May 23, 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:

Legs:

LifeFitness Seated Leg Press: 1x10x175 lbs., 1x10x215 lbs., 1x10x255 lbs., 1x10x295 lbs.

Legs/Back:

Deadlifts: 1x8x144 lbs., 1x8x194 lbs., 1x6x234 lbs., 1x6x254 lbs.

Hamstrings:

Icarian Glute Isolator 618: 1x16(8+8)x50 lbs., 3x16(8+8)x60 lbs.

Calves:

LifeFitness Standing Calf Raise: 3x10x155 lbs., 1x10x135 lbs.

Snatches: 3x20(10+10)x20 kg.

Clean & Jerk: 3x10(5+5)x20 kg.