| 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: |
| Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 2x5x214 lbs. |
| Superset: 4x |
| Push-Ups: 10 |
| Jumping Pull-Ups: 12 |
| Heavy Bag: 25 |
| Cleans: 4x10(5+5)x32 kg. |
Wednesday, February 27, 2013
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