Friday, August 19, 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: 1x5x144 lbs., 1x5x214 lbs., 1x5x224 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 10 Hoist Roc-It Mid Row: 1x5x185 lbs., 1x5x205 lbs. Simple Full-Body Explosive Move: Kettlebell Cleans: 3x10(5+5)x32 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Prestige Strength Back Extension: 2x12x90 lbs. LifeFitness Standing Calf: 2x12x135 lbs.   Cool-Down: Foam Roller Calf Stretch