| 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., 1x5x195 lbs., 1x5x214 lbs. |
| Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 3,3,3,2,1 |
| Swings: 2x20(10+10)x24 kg. |
| Snatches: 3x10(5+5)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
| LifeFitness Standing Calf Raises: 2x10x195 lbs. |
| LifeFitness Leg Lifts: 2x12 |
Tuesday, April 09, 2013
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