Monday, October 13, 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: 1x5x140 lbs., 1x5x180 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs. Large Posterior Chain Move: Ground Zero Free Motion Squat: 1x5x240 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 7,5,3,2 => 17   Hammer Strength MTS Row: 1x5x120 lbs., 1x5x140 lbs., 1x5x120 lbs. Simple Full-Body Explosive Move: Superset: Snatches: 1x10(5+5)x24 kg. Clean & Jerk: 1x10(5+5)x24 kg. Swings: 1x20(10+10)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Rotary Calf: 2x12x230 lbs. Cybex Back Extension: 2x10x75 lbs.