Friday, March 20, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Workout: Large Posterior Chain Move: Ground Zero Free Motion Squat: 1x8x120 lbs., 1x8x160 lbs., 1x8x200 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x175 lbs., 1x5x190 lbs. Upper-Body Pull: Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x8x136 lbs., 1x8x146 lbs. Simple Full-Body Explosive Move: Clean & Jerk: 3x10(5+5)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Rotary Calf: 2x12x215 lbs. Cybex Back Extension: 2x12x62.5 lbs.