Monday, July 14, 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: Ground Zero Free Motion Squat: 1x5x100 lbs., 1x5x120 lbs., 1x5x160 lbs., 1x5x200 lbs. Upper-Body Push: Hammer Strength Iso-Lateral Bench Press: 1x5x90 lbs., 1x5x140 lbs., 1x5x170 lbs. Upper-Body Pull: Hammer Strength Iso-Lateral Low Row: 1x5x90 lbs., 1x5x140 lbs., 1x7x170 lbs. Simple Full-Body Explosive Move: Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg. Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg. Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg. Anterior Chain Move: Hammer Strength MTS Abdominal Crunch: 2x12x70 lbs.   Cybex Rotary Calf: 2x12x205 lbs. Cybex Back Extension: 2x12x75 lbs.