Thursday, September 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: Core: V-Ups: 2x1 minute Leg Raises: 2x1 minute Superman: 2x20 Crunches: 2 minutes   Superset: Hoist Roc-It Bench Press: 1x10x160 lbs. (warm-up), 1x10x175 lbs. Icarian T-Bar Row: 1x10x35 lbs. (warm-up), 1x10x75 lbs.   Superset: Snatch Pulls (bar on low rack): 1x10x95 lbs. (warm-up), 1x10x115 lbs. Squat Clean: 1x4(2+2)x20 kg. (warm-up), 1x10(5+5)x20 kg.   Superset: Dips: 1x10 Pull-Ups: 1x8, 1x2