1-12 Training


1.5mile run


Jogging, Sprints, 3×10 hops over hurdles, a few sprints, stadium stair sprints, Handstand walk, V ups, Iron Cross, 15m Stretching, Back Walked on


Dynamic Stretching, Giant BB Complex

Back Squat- bar,60kgx5,100×3,120×3,140×2,150kgx5x2(330lbs)

Jerk Dips- 100kgx5x3(220lbs)

Push Press- 60kgx3,80×3,90kgx5x3(198lbs)

RDL’s- 60kgx3,80×3,100kgx5x3(220lbs)

Hanging Leg Raises- 5×5,

Back Walked on, Bar Hangs

post w/o BW: 201


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