| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Deadlifts: 1x5x149 lbs., 1x5x179 lbs., 1x5x209 lbs. |
| Circuit: 3x |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3) x 24 kg. |
| Pull-Ups: 2,4,6 |
| Push-Ups: 2,4,6 |
| Run: Treadmill Intervals |
| 1.43 miles |
| Warm-Up: 2:30 minutes |
| Main Set: 5 x 1 minute hard, 1 minute easy |
| Cool-Down: 2:30 minutes |
| Flutter Kicks: 3x30 |
Tuesday, January 14, 2014
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