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., 1x5x194 lbs., 1x5x204 lbs., 1x5x219 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x4x205 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,3,3,4 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, October 12, 2012
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