| 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 |
| Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Snatches: 10(5+5)x6x16 kg. |
| Snatches: 10(5+5)x6x20 kg. |
| Snatches: 10(5+5)x6x16 kg. |
| Jumping Pull-Ups: 3x10 |
Saturday, March 30, 2013
Wednesday, March 27, 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: |
| Deadlifts: 1x5x144 lbs., 1x5x169 lbs., 1x5x194 lbs. |
| Hoist Roc-It Chest Press: 1x8x145 lbs., 1x7x160 lbs., 1x5x175 lbs. |
| Pull-Ups: 4,3,3 |
| Snatches: 3x14(7+7)x24 kg. |
| Double Cleans: 3x5x40(20+20) |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, March 23, 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: |
| Hoist Roc-It Shoulder Press: 1x10x83 lbs., 1x10x97 lbs. |
| TechnoGym Bicep Curls: 2x10x40 lbs. |
| Cybex Tricep Press: 1x15x87.5 lbs., 1x10x100 lbs. |
| Swings: 3x10x24 kg. |
| Snatches: 3x10(5+5)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x210 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Wednesday, March 20, 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: |
| LifeFitness Leg Press: 1x12x175 lbs., 1x12x200 lbs., 1x12x230 lbs. |
| Nautilus Vertical Chest: 1x10x110 lbs., 1x9x125 lbs., 1x5x140 lbs. |
| LifeFitness Lat Pulldown: 1x10x110 lbs., 1x10x115 lbs., 1x7x130 lbs. |
| Squat Thrust to Kettlebell High Pull: 3x10x32 kg. |
| Kettlebell Cleans: 3x10(5+5)x32 kg. |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, March 09, 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: |
| Hoist Roc-It Shoulder Press: 1x12x90 lbs., 1x10x97 lbs. |
| TechnoGym Bicep Curls: 2x10x35 lbs. |
| Cybex Tricep Press: 2x10x100 lbs. |
| Superset: |
| Burpees: 1,2,3,4,5,4,3,2,1 |
| 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. |
| Box Jumps (22" box): 2,4,6,8,10,8,6,4,2 |
| Cybex Rotary Calf: 2x12x195 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Wednesday, March 06, 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: |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs., 1x8x175 lbs. |
| LifeFitness Leg Press: 1x12x190 lbs., 1x12x210 lbs., 1x12x235 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x9x146 lbs., 1x8x156 lbs. |
| Squat Thrust to Kettlebell High Pull: 3x10x32 kg. |
| Double Kettlebell Cleans: 3x10x40(20+20) kg. |
| Cybex Rotary Calf: 2x12x190 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
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