Friday, June 21, 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x234 lbs.

Hoist Roc-It Chest Press: 1x10x175 lbs., 1x5x190 lbs.

Icarian Row: 1x10x80 lbs., 1x8x100 lbs.

Hoist Roc-It Shoulder Press: 1x10x97 lbs.

Cybex Tricep Press: 1x10x100 lbs.

TechnoGym Arm Curl: 1x10x45 lbs.

Snatches: 3x10(5+5)x24 kg.

Jerks: 3x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.