Tuesday, March 10, 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: Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. Upper-Body Pull: Hoist Roc-It Lat Pulldown: 1x7x126 lbs., 1x7x136 lbs., 1x7x146 lbs. Simple Full-Body Explosive Move: Superset: 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 Back Extension: 2x12x75 lbs. Cybex Rotary Calf: 2x12x215 lbs.