Saturday, February 16, 2013

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

Windmills

Workout:

Simplicity Shoulder Press: 1x12x75 lbs., 1x10x100 lbs.

TechnoGym Bicep Curls: 2x10x40 lbs.

Cybex Tricep Press: 2x10x100 lbs.

Superset:

Box Jumps (22" box): 2,4,6,8,10,8,6,4,2

Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Cybex Rotary Calf: 2x12x200 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.