Wednesday, October 02, 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: 1x12x42.5 kg., 1x12x57.5 kg., 1x12x67.5 kg.

The Tactical Lunge: 2x20(10+10)x20 kg.

Icarian Glute Isolator 618: 1x20(10+10)x50 lbs.

Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x175 lbs., 1x5x190 lbs.

Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs.

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

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

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

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Cybex Rotary Calf: 2x12x200 lbs.