Friday, February 07, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Row (Concept 2 Rower): 522 meters

Circuit:

Clean & Jerk: 2(1+1)x24 kg., Pull-Ups: 1, Push-Ups: 2, Box Jumps (22" box): 2

Clean & Jerk: 4(2+2)x24 kg., Pull-Ups: 2, Push-Ups: 4, Box Jumps (22" box): 4

Clean & Jerk: 6(3+3)x24 kg., Pull-Ups: 3, Push-Ups: 6, Box Jumps (22" box): 6

Clean & Jerk: 8(4+4)x24 kg., Pull-Ups: 4, Push-Ups: 8, Box Jumps (22" box): 8

Clean & Jerk: 10(5+5)x24 kg., Pull-Ups: 5, Push-Ups: 10, Box Jumps (22" box): 10

Clean & Jerk: 8(4+4)x24 kg., Pull-Ups: 4, Push-Ups: 8, Box Jumps (22" box): 8

Clean & Jerk: 6(3+3)x24 kg., Pull-Ups: 3, Push-Ups: 6, Box Jumps (22" box): 6

Clean & Jerk: 4(2+2)x24 kg., Pull-Ups: 2, Push-Ups: 4, Box Jumps (22" box): 4

Clean & Jerk: 2(1+1)x24 kg., Pull-Ups: 1, Push-Ups: 2, Box Jumps (22" box): 2

Row (Concept 2 Rower): 514 meters

Icarian Super Squat: 1x12x135 lbs., 1x12x145 lbs.

Nautilus Vertical Chest: 1x5x125 lbs., 1x5x140 lbs.,

Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x146 lbs.

Cybex Rotary Calf: 2x12x235 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Hammer Strength Glute/Ham Back Extension: 2x12

Row (Concept 2 Rower): 519 meters

The ABench: 2x25