Wednesday, October 22, 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

Overhead Squat

Hamstring Stretch

Workout: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs. Hammer Strength MTS Row: 1x5x120 lbs, 1x5x140 lbs., 2x5x160 lbs. Pull-Ups: 5,5,5,5 => 20 Dips: 5,5,5,5 => 20 Superset: Snatches: 1x10(5+5)x24 kg. Cleans: 1x20(10+10)x24 kg. Swings: 1x20(10+10)x24 kg. TechnoGym Abdominal Crunch: 2x15x50 lbs. Cybex Back Extension: 2x15x50 lbs.