Wednesday, October 16, 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: 1x18(9+9)x60 lbs.

Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x175 lbs., 1x7x190 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x7x136 lbs., 1x7x146 lbs.

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

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

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

Cybex Rotary Calf: 2x10x220 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.