Tuesday, November 24, 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., 1x5x214 lbs., 1x5x224 lbs.

Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x175 lbs., 1x5x205 lbs.

Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x146 lbs., 1x5x156 lbs.

Conditioning

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Squat to Row: 1x10x57.5 kg.

Push-Ups: 10,10,10 => 30

Squat to Row: 1x10x57.5 kg.

Squats: 15,15,15 => 45

Squat to Row: 1x10x57.5 kg.

Ground Zero Free Motion Abdominals: 3x10x70 lbs.

Cybex Prestige Strength Back Extension: 3x10x70 lbs.