| 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: 1x12x83 lbs., 1x10x97 lbs. |
| TechnoGym Bicep Curls: 2x10x40 lbs. |
| Cybex Tricep Press: 1x10x100 lbs., 1x10x112.5 lbs. |
| Superset: |
| Double Clean and Jerk: 3x5x40(20+20) kg. |
| Box Jumps (22" box): 3x10 |
| Cybex Rotary Calf: 2x12x210 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, April 06, 2013
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