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.