Wednesday, April 03, 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:

Ground Zero Free Motion Squat: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs., 1x8x175 lbs.

Ground Zero Free Motion Lat: 1x12x60 lbs., 1x10x80 lbs., 1x10x100 lbs.

Double Clean and Jerk: 4x5x40(20+20) kg.

Cybex Rotary Calf: 2x10x205 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.