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.