Monday, October 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:

Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg.

Step-Ups (20" box): 2x10(5+5)x70(35+35) lbs.

Icarian Glute Isolator 618: 1x16(8+8)x60 lbs.

Nautilus Vertical Chest: 1x10x85 lbs., 1x9x95 lbs., 1x8x105 lbs.

Ground Zero Free Motion Row: 1x10x80 lbs., 1x9x90 lbs., 1x8x100 lbs.

Clean & Jerk: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Clean & Jerk: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x215 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.