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)x32 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x194 lbs., 1x5x204 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
Upper-Body Pull: |
Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs. |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 3x5x80 lbs. |
Thursday, September 13, 2012
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