Monday, December 22, 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: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x190 lbs., 1x5x205 lbs., 1x5x220 lbs. Upper-Body Pull: Pull-Ups: 7,5,5 => 17 Simple Full-Body Explosive Move: Snatches: 1x10(5+5)x24 kg. Cleans: 1x10(5+5)x24 kg. Swings: 1x10(5+5)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Rotary Calf: 2x12x230 lbs. Cybex Back Extension: 2x10x80 lbs.