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.