Wednesday, June 05, 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., 1x5x224 lbs.

Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x5x190 lbs.

PreCor Fly: 1x12x100 lbs.

LifeFitness Lat Pulldown: 1x10x115 lbs., 1x5x130 lbs.

T-Bar Row: 2x7x65 lbs.

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

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

Cybex Rotary Calf: 2x12x220 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.