Friday, November 14, 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: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 6,5,5 => 16  Simple Full-Body Explosive Move: Figure 8 to a hold: 3x25x20 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Back Extension: 2x12x75 lbs. Cybex Rotary Calf: 2x12x235 lbs.