| 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: 1x12x70 lbs., 1x10x90 lbs. |
| Simplicity Bicep Curl: 2x10x70 lbs. |
| Simplicity Tricep Pressdown: 2x10x90 lbs. |
| Superset: |
| Snatches: 3x20(10+10)x24 kg. |
| Box Jumps (22" box): 3x10 |
| Figure 8 to a Hold: 3x20x24 kg. |
| Cybex Rotary Calf: 2x10x220 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Saturday, April 20, 2013
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