Monday, September 07, 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:

Deadlifts: 1x5x144 lbs., 3x5x209 lbs.

Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x205 lbs., 2x5x190 lbs.

Conditioning

Circuit: 3x

Pull-Ups: 7,7,7 => 21

Cleans: 3x10(5+5)x28 kg.

Run: Treadmill Intervals Warm-Up: 1 minute   Main Set: 5 x 1 minute hard, 1 minute easy   Cool-Down: 1 minute