Wednesday, July 22, 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: 1x3x145 lbs., 1x3x160 lbs., 1x3x175 lbs., 1x10x190 lbs. Hoist Roc-It Chest Press: 12x3x145 lbs. Conditioning Circuit: 5x Pull-Ups: 2,4,6,4,4 => 20 Clean & Jerk: 2(1+1), 4(2+2), 6(3+3), 4(2+2), 4(2+2) x 24 kg. Squats: 2,4,6,4,4 => 20 Run: Treadmill 2.05 miles