Wednesday, July 20, 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., 1x5x204 lbs., 1x5x219 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 10 Hoist Roc-It Mid Row: 2x5x245 lbs. Simple Full-Body Explosive Move: Kettlebell Cleans: 1x40(2x10 + 4x5)x24 kg. Anterior Chain Move: Grounds Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Prestige Strength Back Extension: 2x10x100 lbs. Cybex Eagle NX Calf: 2x10x120 lbs.   Cool-Down: Foam Roller