Thursday, June 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

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

Workout:

Biceps:

Chin-Ups: 5,5,4,5

Triceps:

Close Grip Bench Press: 1x8x95 lbs., 3x6x115 lbs.

Abdominals:

Ground Zero Free Motion Abdominals: 4x10x50 lbs.

Cleans: 2x20(4x5)x24 kg.

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

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