Thursday, September 04, 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., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 3x Overhand: 6,6,6   3x Close Grip Underhand: 6,5,5   3x Wide Grip: 5,5,4 => Total: 48 Simple Full-Body Explosive Move: Snatches: 1x14(7+7)x24 kg. Clean & Jerk: 1x14(7+7)x24 kg. Sumo Deadlift High Pull: 1x14x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Back Extension: 2x12x75 lbs. Cybex Rotary Calf: 2x12x220 lbs.