Friday, November 01, 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): 3x12(6+6)x70(35+35) lbs.

Nautilus Vertical Chest: 1x10x100 lbs., 1x8x110 lbs., 1x5x115 lbs.

Ground Zero Free Motion Row: 1x10x90 lbs., 1x8x100 lbs., 1x5x110 lbs.

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

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

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

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.