Tuesday, January 13, 2015

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: 1x10x160 lbs., 1x10x200 lbs., 1x10x240 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x8x175 lbs., 1x5x190 lbs. Upper-Body Pull: Pull-Ups: 8,5,5 => 18 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: 2x12x70 lbs.   Cybex Rotary Calf: 2x12x225 lbs. Cybex Back Extension: 2x12x75 lbs.