Tuesday, April 09, 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., 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