| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Overhead Squat |
| Hamstring Stretch |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Circuit: |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 20 kg. |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25 |
| Push-Ups: 2,4,6,8,10,8,6,4,2 => 50 |
| Squats: 3,6,9,12,15,12,9,6,3 =>75 |
| Farmer's Walk: 3 x 100 feet x 80(40+40) kg. |
Saturday, September 27, 2014
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