Wednesday, July 24, 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:

Swings: 2x20(10+10)x24 kg.

Superset:

Clean & Press: 1x2(1+1)x20 kg., 1x4(2+2)x20 kg., 1x6(3+3)x20 kg., 1x8(4+4)x20 kg.,

1x6(3+3)x20 kg., 1x4(2+2)x20 kg., 1x2(1+1)x20 kg.

Push-Ups: 2,4,6,8,6,4,2

Pull-Ups: 1,2,3,4,3,2,1

Step-Ups: 1x2(1+1)x40(20+20) kg., 1x4(2+2)x40(20+20) kg., 1x6(3+3)x40(20+20) kg.,

1x8(4+4)x40(20+20) kg., 1x6(3+3)x40(20+20) kg., 1x4(2+2)x40(20+20) kg., 1x2(1+1)x40(20+20) kg.