Sunday, July 6, 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

Workout:

Large Posterior Chain Move:

Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x225 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x220 lbs.

Upper-Body Pull:

Weighted Pull-Ups: 1x5x10 lbs., 1x5x15 lbs., 1x5x10 lbs.

Simple Full-Body Explosive Move:

Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.

Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.

Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.

Anterior Chain Move:

Hammer Strength MTS Abdominal Crunch: 1x10x50 lbs., 1x10x70 lbs., 1x10x80 lbs.

Hammer Strength Glute/Ham Back Extension: 3x10

LifeFitness Standing Calf Raise: 1x10x175 lbs., 1x10x155 lbs.