Friday, July 25, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Pole Squat

Hamstring Stretch

Workout:

Ladder

Clean & Jerk: 2(1+1),4(2+2),6(3+3),4(2+2),6(3+3),8(4+4),6(3+3),8(4+4),10(5+5),8(4+4),10(5+5),12(6+6) => 84 x 20 kg.

Pull-Ups: 1,2,3,2,3,4,3,4,5,4,5,6 => 42

Push-Ups: 2.4.6.4.6.8.3.4.5.4.5.6 => 57

Squats: 2,4,6,4,6,8,6,8,10,8,10,12 => 84