Tuesday, November 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: Ground Zero Free Motion Squat: 1x5x140 lbs., 1x5x200 lbs., 1x5x240 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 5,5,5 => 15  Simple Full-Body Explosive Move: Snatches: 1x20(10+10)x24 kg., 1x30(15+15)x20 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x80 lbs.   Cybex Back Extension: 2x10x80 lbs. Cybex Rotary Calf: 2x12x230 lbs.