Friday, July 11, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Pole Squat

Hamstring Stretch

Workout: Large Posterior Chain Move: Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x195 lbs., 1x5x215 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 10,6,6 Simple Full-Body Explosive Move: Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 24 kg. Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 24 kg. Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 18 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x15x70 lbs.   Cybex Rotary Calf: 2x12x200 lbs. Cybex Back Extension: 2x12x62.5 lbs.