| 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 | |||
| Swings: 2x20(10+10)x24 kg. | |||
| Workout: | |||
|
|||
Saturday, September 28, 2013
Wednesday, September 25, 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 |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Circuit: |
| Step-Ups: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 32(16+16) kg. |
| Push-Ups: 2,4,6,8,10,8,6,4,2 |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 |
| Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 20 kg. |
Saturday, September 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: |
| Squat to Row: 3x10x47.5 kg. |
| Hoist Roc-It Shoulder Press: 2x8x97 lbs. |
| Simplicity Bicep: 2x8x80 lbs. |
| Cybex Tricep Press: 2x10x100 lbs. |
| Clean & Jerk: 3x12(6+6)x24 kg. |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Wednesday, September 18, 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: |
| Lunges: 3x20(10+10)x60(30+30) lbs. |
| Icarian Glute Isolator 618: 2x20(10+10)x50 lbs. |
| Nautilus Vertical Chest: 1x10x110 lbs., 1x9x115 lbs., 1x10x95 lbs. |
| Ground Zero Free Motion Row: 1x10x90 lbs., 1x9x100 lbs., 1x8x110 lbs. |
| Clean & Jerk: 3x12(6+6)x24 kg. |
| Cybex Rotary Calf: 2x12x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Saturday, September 14, 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: |
| Hoist Roc-It Shoulder Press: 1x12x83 lbs., 1x8x90 lbs., 1x5x97 lbs. |
| Simplicity Bicep: 2x10x70 lbs. |
| Simplicity Tricep: 1x12x70 lbs., 1x12x80 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x12x195 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Wednesday, September 11, 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: |
| Ground Zero Free Motion Squat: 1x12x100 lbs., 1x12x120 lbs. |
| LifeFitness Seated Leg Press: 1x12x190 lbs., 1x12x210 lbs. |
| Ground Zero Free Motion Chest: 2x10x70 lbs. |
| Hoist Roc-It Chest Press: 2x3x190 lbs. |
| Ground Zero Free Motion Row: 2x10x90 lbs. |
| Hoist Roc-It Lat Pulldown: 2x8x126 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x12x195 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, September 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 |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Kettlebell Juggling: |
| 10 minutes: 280x16 kg. |
| 2 minutes rest |
| 10 minutes: 281x16 kg. |
Wednesday, September 04, 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: |
| Ground Zero Free Motion Squat: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs., 1x12x160 lbs. |
| Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x3x205 lbs. |
| Ground Zero Free Motion Lat: 1x10x90 lbs., 1x9x100 lbs., 1x5x110 lbs., 1x5x120 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x12x190 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, August 31, 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., 1x5x174 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Bench Press: 1x5x115 lbs., 1x5x120 lbs., 1x5x125 lbs., 1x5x130 lbs. |
| Pull-Ups: 4,4,4,4 |
| Clean & Jerk: 3x10(5+5)x24 kg. |
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