| 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: 1x10x154 lbs., 1x5x204 lbs., 1x5x224 lbs., 1x3x244 lbs. |
| Superset: 3x |
| Clean & Jerk: 3x10(5+5)x28 kg. |
| Push-Ups: 3x10 |
| Pull-Ups: 4, 5(3+2), 5(3+2) |
| Seated Calf Raises: 2x12x70 lbs. |
| Ab-OrigiOnals: 2x12 |
Wednesday, May 22, 2013
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