Wednesday, October 21, 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., 1x5x204 lbs., 1x5x214 lbs., 1x5x224 lbs.

Superset:

Pull-Ups: 5,6,6,6,6 => 29

Push-Ups: 10,12,12,12,12 => 58

Clean & Jerk: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.