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.