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    TACFIT KB Spetsnaz Recruit Calendar 4x7

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    bog495
    The document outlines a 4 day training program with exercises for warm up and cool down each day and notes for a workout on day 3 at a moderate intensity and day 4 at a high intensity, with exercises like clean and press, crunch, and lunges performed for set times in rounds with rest periods.

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    TACFIT KB Spetsnaz Recruit Calendar 4x7

    Uploaded by

    bog495
    122 views3 pages
    The document outlines a 4 day training program with exercises for warm up and cool down each day and notes for a workout on day 3 at a moderate intensity and day 4 at a high intensity, with exercises like clean and press, crunch, and lunges performed for set times in rounds with rest periods.

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    TACFIT KB Spetsnaz Recruit Calendar

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    The document outlines a 4 day training program with exercises for warm up and cool down each day and notes for a workout on day 3 at a moderate intensity and day 4 at a high intensity, with exercises like clean and press, crunch, and lunges performed for set times in rounds with rest periods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    122 views3 pages

    TACFIT KB Spetsnaz Recruit Calendar 4x7

    Uploaded by

    bog495
    The document outlines a 4 day training program with exercises for warm up and cool down each day and notes for a workout on day 3 at a moderate intensity and day 4 at a high intensity, with exercises like clean and press, crunch, and lunges performed for set times in rounds with rest periods.

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    TACKB Recruit

    Day 1 — No Intensity Day 2 — Low Intensity


    Perform One Set Of The Following Perform One Set Of The Following
    Sit Out 60 seconds Twisted Lunge 60 seconds
    Double Arm Bar 60 seconds Table Wedge 60 seconds
    Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
    Pike Dodge 60 seconds Double Handcuff 60 seconds
    Spinal Roll 60 seconds Side Angle 60 seconds
    Forearm Goblet 60 seconds King Pigeon 60 seconds
    Drop Step 60 seconds Spiderman Lunge 60 seconds
    Knee Circle 60 seconds Flying Boat 60 seconds
    TACKB Recruit
    Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Sit Out 60 seconds Twisted Lunge 60 seconds
    Double Arm Bar 60 seconds Table Wedge 60 seconds
    Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
    Pike Dodge 60 seconds Double Handcuff 60 seconds
    Spinal Roll 60 seconds Side Angle 60 seconds
    Forearm Goblet 60 seconds King Pigeon 60 seconds
    Drop Step 60 seconds Spiderman Lunge 60 seconds
    Knee Circle 60 seconds Flying Boat 60 seconds

    NOTES ON THE CYCLE


    Day 3 — Moderate Intensity
    Workout
    4 Rounds - 30 seconds per
    movement
    Kneeling Clean & Press
    Pull Over Crunch
    Yaw Press
    Diagonal Clean
    Windmill Press
    Horn Clean
    Flag Stir Side Lunge
    Suitcase Romanian Dead
    60 seconds rest
    TACKB Recruit
    Day 4 — High Intensity Warm Up Day 4 — High Intensity Cool Down
    Perform One Set Of The Following Perform One Set Of The Following
    Sit Out 60 seconds Twisted Lunge 60 seconds
    Double Arm Bar 60 seconds Table Wedge 60 seconds
    Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
    Pike Dodge 60 seconds Double Handcuff 60 seconds
    Spinal Roll 60 seconds Side Angle 60 seconds
    Forearm Goblet 60 seconds King Pigeon 60 seconds
    Drop Step 60 seconds Spiderman Lunge 60 seconds
    Knee Circle 60 seconds Flying Boat 60 seconds

    NOTES ON THE CYCLE

    Day 4 — High Intensity Workout


    4 Rounds - 30 seconds per
    movement
    Kneeling Clean & Press
    Pull Over Crunch
    Yaw Press
    Diagonal Clean
    Windmill Press
    Horn Clean
    Flag Stir Side Lunge
    Suitcase Romanian Dead
    60 seconds rest

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