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MarkChao
St. Louis Based 'triathlete' used to train crossfit/SEALfit for 2-3 2011 was introduced and fallen in love with sport of triathlon. On top I also have practiced kendo since about 2004, as well as Tang Soo Do, aikido, and tai chi all since 2011. If you'd like to join me for training session or laugh at how slow I usually am please feel free to contact me. Thanks for visit!

Lift

MarkChaoby MarkChaoJun 1st 2012
Did a quick lift session with Nina Cheong of

CIRCUIT#1
30 reps, 10 reps, 5 reps
Tuck Jumps
Goblet Squats (dumbbell or kettlebell)
Burpees

CIRCUIT #2
10 - each sice - 1 Arm 1 Leg Romanian Dead Lift (dumbbell or kettlebell)
5 - each side - Physioball Knee Tuck Rotation
5 Plyometric Push-ups
X4

CIRCUIT #3
2 Toes to Bar
4 Push-ups
8 Box Jumps
16 Dips
32 Air Squats
X2

Courtesy of Kemme Fitness. Awesome stuff uses Crossfit style techniques and plyometrics while emphasizing endurance while building strength. Smoked the workout and we finished in less than 40mins. Really could've finished faster but we had to travel some distance between stations. Arm is not looking too great so think it might be infected hopefully will be ok for lake swim tomorrow!
 
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