| 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: 3x12(6+6)x24 kg. |
| Pull-Ups: 7,5,5 => 17 |
| Push-Ups: 12,12,12 => 36 |
| Superset within the Circuit: |
| Snatches: 3x4(2+2)x24 kg. |
| Cleans: 3x6(3+3)x24 kg. |
| Swings: 3x8(4+4)x24 kg. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Hoist Roc-It Abs: 2x15x105 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x110 lbs. |
| Cool-Down: |
| Foam Roller |
Monday, January 18, 2016
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