Wednesday, January 13, 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.   Clean + Front Squat + Hang Clean: every 30 seconds for 10 minutes: 20x65 lbs.   10 Pull-Ups: 8+2 20 Swings: 10+10 x 24 kg. 30 Box Jumps: 24" box 40 Push-Ups: 40 50 Sit-Ups: 50 60 Burpees: 60 10 Pull-Ups: 5+5   Push Press: 4 x 30 seconds work, 30 seconds rest: 20,20,20,20 x 40(20+20) lbs.   Straight Leg Deadlifts: 3x10x115 lbs. Single Leg Deadlifts: 5x2x50(25+25) lbs.