Monday, July 20, 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: 2x20(10+10)x28 kg.

Workout: Deadlift: 1x3x174 lbs., 1x3x199 lbs., 1x3x214 lbs, 1x5x224 lbs. Deadlift: 12x3x174 lbs. Conditioning Circuit: 5x Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5) x 20 kg. Pull-Ups: 1,2,3,4,5 => 15 Push-Ups: 2,4,6,8,10 => 30 Squats: 3,6,9,12,15 => 45   Hammer Strength MTS Abdominal Crunch: 3x10x50 lbs.