Friday, July 06, 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: 2x20(10+10)x24 kg.

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x199 lbs., 1x5x209 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x145 lbs., 1x5x190 lbs., 1x5x175 lbs.

Upper-Body Pull:

Dumbbell Rows: 1x10(5+5)x60 lbs., 1x10(5+5)x65 lbs., 2x10(5+5)x70 lbs.

Simple Full-Body Explosive Move:

Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg.

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 2x10x60 lbs.