Warm-Up: |
Super
Joints: various |
Foundation
Training: various |
TacFit
Commando: various |
The
Kneeling Hip Flexor Stretch |
Hip
Rotations |
Hips -
Walking Knee-Ups |
Chest
Stretch |
Frog
Stretch |
Downward
Dog |
Overhead
Squat |
Hamstring
Stretch |
|
Swings:
3x20(10+10)x24 kg. |
|
Strength: |
L:
Swing, Clean, Press, Squat (20" box); 1,1,1,1 R: Swing, Clean, Press,
Squat (20" box); 1,1,1,1 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 2,2,2,2 R: Swing, Clean, Press,
Squat (20" box); 2,2,2,2 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 3,3,3,3 R: Swing, Clean, Press,
Squat (20" box); 3,3,3,3 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 4,4,4,4 R: Swing, Clean, Press,
Squat (20" box); 4,4,4,4 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 5,5,5,5 R: Swing, Clean, Press,
Squat (20" box); 5,5,5,5 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 4,4,4,4 R: Swing, Clean, Press,
Squat (20" box); 4,4,4,4 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 3,3,3,3 R: Swing, Clean, Press,
Squat (20" box); 3,3,3,3 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 2,2,2,2 R: Swing, Clean, Press,
Squat (20" box); 2,2,2,2 x 20 kg. |
L:
Swing, Clean, Press, Squat (20" box); 1,1,1,1 R: Swing, Clean, Press,
Squat (20" box); 1,1,1,1 x 20 kg. |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
9,401 ~ 4.6 miles |
|
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