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 |
Swings: 1x20(10+10)x28 kg. |
Workout: |
Deadlifts: 1x10x144 lbs., 1x5x214 lbs., 1x3x224 lbs. |
Superset: |
Clean & Jerk: 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. |
Push-Ups: 2,4,6,8,10,8,6,4,2 |
Pull-Ups: 1,2,3,4,5,4,3,2,1 |
Saturday, April 27, 2013
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