Friday, August 01, 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

Overhead Squat

Hamstring Stretch

Workout:

Large Posterior Chain Move: Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x214 lbs. Upper-Body Push: Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs. Upper-Body Pull: Pull-Ups: 1,2,3,4,5,4,4 (rest 10 seconds for each rep per set) Simple Full-Body Explosive Move: 3x Snatches: 10(5+5)x24 kg. Clean & Jerk: 10(5+5)x24 kg. Sumo Deadlift High Pull: 10x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Back Extension: 2x12x62.5 lbs. Cybex Rotary Calf: 2x12x200 lbs.