Saturday, February 06, 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:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Circuit: 3x

Clean & Jerk: 3x10(5+5)x24 kg.

Pull-Ups: 9(3+3+3), 9(3+3+3), 9(3+3+3) => 27

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.

Cool-Down:

Foam Roller