Sunday, November 08, 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:

Cybex Prestige Strength Leg Press: 1x10x130 lbs., 1x9x150 lbs., 1x8x170 lbs., 1x7x190 lbs.,

1x6x210 lbs., 1x5x220 lbs., 1x4x230 lbs., 1x3x240 lbs., 1x2x250 lbs., 1x1x260 lbs.

Hoist Roc-It Chest Press: 1x10x100 lbs., 1x9x115 lbs., 1x8x135 lbs., 1x7x145 lbs.,

1x6x160 lbs., 1x5x175 lbs., 1x4x175 lbs., 1x3x190 lbs., 1x2x205 lbs., 1x1x220 lbs.

Hoist Roc-It Lat Pulldown: 1x10x57 lbs., 1x9x72 lbs., 1x8x86 lbs., 1x7x99 lbs., 1x6x113 lbs.,

1x5x126 lbs., 1x4x136 lbs., 1x3x146 lbs., 1x2x156 lbs., 1x1x167 lbs.

Conditioning

Burpee + Push-Up + Pull-Up: 10,10,10 => 30