Wednesday, May 01, 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 Motions Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs.

Cybex Incline Press: 1x10x100 lbs., 1x9x112.5 lbs., 1x8x125 lbs.

T-Bar Rows: 1x5x90 lbs., 2x10x55 lbs.

Snatches: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5) x 24 kg.

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.

Cybex Rotary Calf: 2x12x220 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.