Monday, May 18, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 3x20(10+10)x24 kg.

Workout: Hoist Roc-It Chest Press: 1x2x160 lbs., 1x2x190 lbs., 1x1x205 lbs., 1x1x220 lbs. Hoist Roc-It Chest Press: 15x2x160 lbs. Conditioning Clean & Jerk: 1x10(5+5)x28 kg. Burpees: 12   Circuit: 4x Pull-Ups: 7,7,6,6 => 26 Push-Ups: 15,15,14,12 => 56 Squats: 21,21,18,18 => 78 Abdominals - Bicycle Crunches: 20,20,20,20 => 80   Burpees: 12 Clean & Jerk: 2x10(5+5)x24 kg.