Wednesday, August 07, 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.

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Superset: 5x

Bench Press: 5x5x120 lbs.

Kettlebell Row: 5x10(5+5)x32 kg.

Clean & Press: 5x8(4+4)x20 kg.

Bulgarian Split Squat: 5x10(5+5)x20 kg.