Wednesday, December 05, 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: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs.

Upper-Body Push:

Cybex Incline Press: 1x5x125 lbs., 1x5x137.5 lbs., 1x3x150 lbs., 1x5x125 lbs.

Upper-Body Pull:

Pull-Ups: 4,4,3,3

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.