Wednesday, July 13, 2016

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

Swings: 3x20(10+10)x24 kg.

Workout:

Large Posterior Chain Move: Deadlifts: 1x7x144 lbs., 1x5x199 lbs., 1x5x219 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x7x160 lbs., 2x5x190 lbs. Upper-Body Pull: Hoist Roc-It Mid Row: 1x7x185 lbs. Pull-Ups: 2x7 Simple Full-Body Explosive Move: Kettlebell Cleans: 1x30(6x5)x24 kg. Anterior Chain Move: Hoist Roc-It Abs: 2x15x185 lbs.   Cybex Prestige Strength Back Extension: 2x15x115 lbs. Cybex Eagle NX Calf: 2x15x130 lbs.   Cool-Down: Foam Roller