Friday, May 10, 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:

Simplicity Shoulder Press: 1x12x80 lbs., 1x8x100 lbs.

Simplicity Bicep Curls: 1x10x60 lbs., 1x8x70 lbs.

Simplicity Tricep Pushdowns: 1x10x80 lbs., 1x10x90 lbs.

Superset:

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.