Wednesday, April 17, 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., 1x5x199 lbs., 1x5x219 lbs.

Hammer Strength Iso-Lateral Bench Press: 1x10x90 lbs., 1x10x110 lbs., 1x7x140 lbs.

Hammer Strength Iso-Lateral Low Row: 1x10x90 lbs., 1x10x110 lbs., 1x7x140 lbs.

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.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x12x215 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.