Saturday, October 19, 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: 1x10x52.5 kg., 1x10x62.5 kg., 1x10x72.5 kg.

Step-Ups (20" box): 2x10(5+5)x80(40+40) lbs.

Icarian Glute Isolator 618: 1x20(10+10)x60 lbs.

Nautilus Vertical Chest: 1x10x85 lbs., 1x9x100 lbs., 1x8x110 lbs.

Ground Zero Free Motion Row: 1x11x80 lbs., 1x10x90 lbs., 1x9x100 lbs.

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

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

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

Cybex Rotary Calf: 2x12x225 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.