Tuesday, January 05, 2016

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: Wall Squat: 2x5 Squat: 2x10 Goblet Squat: 2x5x14 kg.   Six Way Barbell Complex: 3x Deadlifts: 6x60 lbs., 6x65 lbs., 6x70 lbs. Bent-Over Rows: 6x60 lbs., 6x65 lbs., 6x70 lbs. Hang Cleans: 6x60 lbs., 6x65 lbs., 6x70 lbs. Front Squats: 6x60 lbs., 6x65 lbs., 6x70 lbs. Push-Press: 6x60 lbs., 6x65 lbs., 6x70 lbs. Back Squats: 6x60 lbs., 6x65 lbs., 6x70 lbs. Push-Ups: 6,6,6   Deadlifts: 1x3x144 lbs., 1x3x194 lbs., 5x3x204 lbs. Row (Concept 2 Rower): 1,000 meters