Monday, December 08, 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., 1x5x234 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs. Simple Full-Body Explosive Move: Snatches: 1x10(5+5)x24 kg. Figure 8 to a hold: 1x20(10+10)x24 kg. Clean & Jerk: 1x10(5+5)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Back Extension: 2x12x67.5 lbs. Cybex Rotary Calf: 2x12x220 lbs.