Tuesday, August 05, 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: Ground Zero Free Motion Squat: 1x10x120 lbs., 1x7x160 lbs., 1x5x220 lbs., 1x5x260 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 10x4 => 40 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: 2x12x225 lbs.