Friday, October 16, 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: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 lbs.

Hammer Strength MTS Row: 3x10x110 lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Cybex Prestige Strength Back Extension: 2x10x70 lbs.

Cybex Eagle NX Calf: 2x12x150 lbs.

Conditioning

Circuit: 5x

Pull-Ups: 5,5,5,5,5 => 25

Half Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.