Saturday, November 09, 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:

Row (Concept 2 Rower): 516 meters

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

Superset:

Deadlifts: 3x8x144 lbs.

Pull-Ups: 3x3

Nautilus Vertical Chest: 1x8x95 lbs., 1x8x110 lbs.

LifeFitness Close Grip Lat Pulldown: 2x7x130 lbs.

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

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

Cybex Rotary Calf: 2x10x230 lbs.

TechnoGym Abdominal Crunch: 2x12x50 lbs.

Row (Concept 2 Rower): 521 meters