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. |
Subscribe to:
Posts (Atom)