Tuesday, August 09, 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., 1x5x204 lbs., 1x5x224 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Hoist Roc-It Mid Row: 1x10x165 lbs. Pull-Ups: 8,7 => 15 Simple Full-Body Explosive Move: Superset: Clean & Jerk: 1x10(5+5)x24 kg. Cleans: 1x10(5+5)x24 kg. Swings: 1x10(5+5)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominal: 2x12x70 lbs.   Cybex Prestige Strength Back Extension: 2x12x100 lbs. LifeFitness Standing Calf: 2x12x135 lbs.   Cool-Down: Foam Roller