Monday, August 18, 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: Icarian Super Squat: 1x7x135 lbs., 1x5x185 lbs., 1x5x225 lbs., 1x5x245 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x4x220 lbs. Upper-Body Pull: Pull-Ups: 3x Overhand: 5,5,5   3x Close Grip Underhand: 5,5,5   3x Wide Grip: 4,4,4 => Total: 42 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: TechnoGym Abdominal Crunch: 2x12x70 lbs.   Cybex Back Extension: 2x10x75 lbs. LifeFitness Standing Calf Raise: 2x12x135 lbs.