Monday, September 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: Ground Zero Free Motion Squat: 1x10x100 lbs., 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs. Upper-Body Push: Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs. Upper-Body Pull: Pull-Ups: 1,2,3,4,5,6,5,3 => 29 Simple Full-Body Explosive Move: Snatches: 1x10(5+5)x24 kg. Clean & Jerk: 1x10(5+5)x24 kg. Sumo Deadlift High Pull: 1x10x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Back Extension: 2x10x75 lbs. Cybex Rotary Calf: 2x15x205 lbs.