| 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: |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 7,5,5 => 17 |
| Push-Ups: 10,10,10 => 30 |
| Superset within the Circuit: |
| Snatches: 3x2(1+1)x24 kg. |
| Cleans: 3x4(2+2)x24 kg. |
| Swings: 3x6(3+3)x24 kg. |
| Cybex Eagle NX Calf: 2x12x130 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x75 lbs. |
| Ground Zero Free Motion Abdominals: 2x14x70 lbs. |
Monday, January 11, 2016
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