Wednesday, June 19, 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:

LifeFitness Leg Press: 1x10x150 lbs., 1x10x190 lbs., 1x10x210 lbs.

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

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x7x146 lbs., 1x4x167 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: 2x10x70 lbs.