Friday, March 11, 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: 1x8x144 lbs., 1x5x214 lbs., 1x5x229 lbs.

Circuit: 3x

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

Pull-Ups: 11(5,3,3), 10(4,3,3), 10(4,3,3) => 31

Push-Ups: 15,15,15 => 45

Superset: 3x

Snatches: 3x6(3+3)x24 kg.

Cleans: 3x8(4+4)x24 kg.

Swings: 3x10(5+5)x24 kg.

Cool-Down:

Foam Roller