| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Circuit: 5x |
| Run: 1/4 mile |
| Squats: 10 |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Ab-OrigiOnals: 10 |
Tuesday, December 31, 2013
Saturday, December 28, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Circuit: 3x |
| Clean & Press: 2(1+1), 4(2+2), 6(3+3) x 20 kg. |
| Pull-Ups: 1,2,3 |
| Push-Ups: 2,4,6 |
Sunday, December 22, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Row (Concept 2 Rower): 512 meters |
| Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg. |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Icarian Super Squat: 2x12x145 lbs. |
| Nautilus Vertical Chest: 1x5x135 lbs., 1x5x150 lbs. |
| Hoist Roc-It Lat Pulldown: 2x7x146 lbs. |
| Cybex Rotary Calf: 2x10x240 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Run: Treadmill Intervals |
| 1.42 miles |
Wednesday, December 18, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x214 lbs. |
| Circuit: 3x |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3) x 24 kg. |
| Pull-Ups: 1,2,3 |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Run: Treadmill Intervals |
| 1.39 miles |
Saturday, December 14, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Row (Concept 2 Rower): 767 meters |
| Circuit: Ladder |
| Pull-Ups: 1,2,3,4,5 |
| Push-Ups: 2,4,6,8,10 |
| Box Jumps (22" box): 2,4,6,8,10 |
| Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5) x 24 kg |
| Row (Concept 2 Rower): 765 meters |
| Icarian Super Squat: 2x15x135 lbs. |
| Nautilus Vertical Chest: 1x10x130 lbs., 1x5x150 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x146 lbs., 1x8x146 lbs. |
| Cybex Rotary Calf: 2x10x240 lbs. |
| The Abench: 2x25 |
| Row (Concept 2 Rower): 769 meters |
Wednesday, December 11, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Snatches: 40(20+20)x6x18 kg. |
Monday, December 09, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Row (Concept 2 Rower): 763 meters |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Icarian Super Squat: 2x12x135 lbs. |
| Nautilus Vertical Chest: 1x5x135 lbs., 1x5x145 lbs. |
| Hoist Roc-It Lat Pulldown: 2x5x156 lbs. |
| Cybex Rotary Calf: 2x10x235 lbs. |
| TechnoGym Abdominal Crunch: 2x10x60 lbs. |
| Row (Concept 2 Rower): 769 meters |
Sunday, December 08, 2013
Run:
2.47 miles
2.47 miles
| 5 minute warm-up |
| 5 minutes at 1-2 minutes slower than 10k race pace |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| 8:01.9 minute cool-down |
Friday, December 06, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Run: .50 miles |
| Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs. |
| Isometric Sumo Squat (10 seconds) and Jump (10 times): 3x16 kg. |
| Lever Press: 3x20(10+10)x47.5 lbs. |
| Suspension Trainer Parallel One Arm Press: 1x20(10+10)x20 lbs., 2x20(10+10)x25 lbs. |
| Pull-Ups: 3x5 |
| Ab-OrigiOnals: 3x15 |
| Run: .50 miles |
Tuesday, December 03, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x184 lbs. |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Icarian Super Squat: 2x10x135 lbs. |
| Nautilus Vertical Chest: 1x5x120 lbs., 1x5x140 lbs. |
| Hoist Roc-It Lat Pulldown: 2x7x146 lbs. |
| Cybex Rotary Calf: 2x10x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Friday, November 29, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Circuit: 4x |
| Run: .25 miles |
| Kettlebell Thrusters (16" box): 10(5+5)x20 kg. |
| Box Jumps (22" box): 10 |
| Lunges: 20(10+10) |
| Pull-Ups: 4 |
| Circuit: 3x |
| Bench Press: 5x115 lbs. |
| Burpees: 10 |
| Abdominals - Knees to Elbows: 15 |
| Medicine Ball Slams: 10x10 lbs. |
Wednesday, November 27, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Snatches: 3x20(10+10)x24 kg. |
| Jerks: 3x20(10+10)x24 kg. |
Monday, November 25, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Run: .75 miles |
| Superset: 5x |
| Pull-Ups: 3 |
| Push-Ups: 7 |
| Squats: 10 |
| Run: .50 miles |
| Superset: 4x |
| Pull-Ups: 3 |
| Push-Ups: 7 |
| Squats: 10 |
| Run: .40 miles |
| Superset: 3x |
| Pull-Ups: 3 |
| Push-Ups: 7 |
| Squats: 10 |
| Run: .25 miles |
| Superset: 2x |
| Pull-Ups: 3 |
| Push-Ups: 7 |
| Squats: 10 |
| Run: .10 miles |
| Superset: 1x |
| Pull-Ups: 3 |
| Push-Ups: 7 |
| Squats: 10 |
Saturday, November 23, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Run: .25 miles |
| Circuit: 4x |
| Push Press: 10x70 lbs. |
| Box Jumps (22" box): 5 |
| Bent Over Rows: 10(5+5)x32 kg. |
| Atomic Push-Ups: 10 |
| Jumping Medicine Ball Slams: 10x10 lbs. |
| Pull-Ups: 4 |
| Jump Rope: 45 seconds |
Thursday, November 21, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Row (Concept 2 Rower): 768 meters |
| Superset: 3x |
| Kettlebell Cleans: 10(5+5)x24 kg. |
| Pull-Ups: 4 |
| Push-Ups: 10 |
| Burpees: 5 |
| Abdominals - Hanging Knee Raises: 15 |
| Icarian Super Squat: 2x10x135 lbs. |
| Nautilus Vertical Chest: 2x10x115 lbs. |
| Hoist Roc-It Lat Pulldown: 2x10x136 lbs. |
| Cybex Rotary Calf: 2x10x235 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Run: .5 miles at 3% incline |
Sunday, November 17, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Row (Concept 2 Rower): 765 meters |
| Superset: 3x |
| Thrusters (16" box): 10(5+5)x24 kg. |
| Push-Ups: 5 |
| Pull-Ups: 3 |
| Abdominals - Hanging Knee Raises: 10 |
| Step-Ups (20" box): 3x12(6+6)x70(35+35) lbs. |
| Nautilus Vertical Chest: 1x5x115 lbs., 1x5x125 lbs., 1x5x140 lbs. |
| Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x156 lbs., 1x5x146 lbs. |
| Cybex Rotary Calf: 2x12x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x5x90 lbs. |
| Row (Concept 2 Rower): 767 meters |
Saturday, November 16, 2013
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Superset: 5x |
| Pull-Ups: 3 |
| Push-Ups: 5 |
| Squats: 10 |
| Burpees: 5 |
| Row (Concept 2 Rower): 522 meters |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Row (Concept 2 Rower): 517 meters |
| Cybex Rotary Calf: 2x12x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x80 lbs. |
Wednesday, November 13, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Hip Circles |
| Hips-Knee-Ups |
| Workout: |
| Squat to Row: 1x10x52.5 kg., 1x10x62.5 kg., 1x10x72.5 kg. |
| Lunges: 3x14(7+7)x70(35+35) lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x8x115 lbs., 1x5x125 lbs. |
| Ground Zero Free Motion Row: 1x10x90 lbs., 1x8x100 lbs., 1x5x120 lbs. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Monday, November 11, 2013
Run:
2.45 miles
2.45 miles
| 5 minute warm-up |
| 5 minutes at 1-2 minutes slower than 10k race pace |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| 8:01.9 minute cool-down |
Sunday, November 10, 2013
| Warm-Up: | |||||
| 3 Plane Neck Movements, Shoulder Circles | |||||
| Arrow Pulls, Shinbox Swings, Accordions | |||||
| Foundation Training: | |||||
| The Founder | |||||
| Foundation Squat | |||||
| Good Morning | |||||
| Back Extension | |||||
| Lunge Stretch | |||||
| Crossover | |||||
| Windmills | |||||
| Hip Circles | |||||
| Hips - Walking Knee-Ups | |||||
| Shoulder dislocate | |||||
| Workout: | |||||
| Alternating Swings: 3x20x24 kg. | |||||
| Run: 1/2 mile | |||||
|
|||||
Saturday, November 09, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Row (Concept 2 Rower): 516 meters |
| Squat to Row: 1x10x57.5 kg., 1x10x67.5 kg. |
| Superset: |
| Deadlifts: 3x8x144 lbs. |
| Pull-Ups: 3x3 |
| Nautilus Vertical Chest: 1x8x95 lbs., 1x8x110 lbs. |
| LifeFitness Close Grip Lat Pulldown: 2x7x130 lbs. |
| Jerks: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x230 lbs. |
| TechnoGym Abdominal Crunch: 2x12x50 lbs. |
| Row (Concept 2 Rower): 521 meters |
Friday, November 08, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Circuit: 5x |
| Kettlebell Swings: 15x24 kg. |
| Kettlebell Squats (16" box): 10x24 kg. |
| Push-Ups: 10 |
| Burpees: 5 |
Sunday, November 03, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Circuit: 4x |
| Push Press: 10x70 lbs. |
| Box Jumps (22" box): 5 |
| Bent Over Rows: 10(5+5)x32 kg. |
| Push-Ups: 10 |
| Jumping Medicine Ball Slams: 10x10 lbs. |
| Pull-Ups: 3 |
| Jump Rope: 45 seconds |
Saturday, November 02, 2013
Run:
2.94 miles
Treadmill Intervals
2.94 miles
Treadmill Intervals
| Workout: |
| Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg., 1x10x77.5 kg. |
| Superset: 3x |
| Burpees: 7 |
| Pull-Ups: 3 |
Friday, November 01, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg. |
| Step-Ups (20" box): 3x12(6+6)x70(35+35) lbs. |
| Nautilus Vertical Chest: 1x10x100 lbs., 1x8x110 lbs., 1x5x115 lbs. |
| Ground Zero Free Motion Row: 1x10x90 lbs., 1x8x100 lbs., 1x5x110 lbs. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x9x80 lbs. |
Tuesday, October 29, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Run (Warm-Up): .25 miles |
| Circuit: 3x |
| Run: .25 miles |
| Atomic Push-Ups: 10 |
| Burpees: 5 |
| Inverse Row: 8 |
| Dead Hang Clean: 10(5+5)x32 kg. |
Friday, October 25, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Circuit: 5x |
| Kettlebell Swings: 15x24 kg. |
| Kettlebell Squats (16" box): 10x20 kg. |
| Push-Ups: 10 |
| Burpees: 5 |
Wednesday, October 23, 2013
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Windmills |
| Workout: |
| Circuit: |
| Superset: |
| Swings: 3x20(10+10)x24 kg. 2x20(10+10)x24 kg. 1x20(10+10)x24 kg. |
| Jumping Pull-Ups: 3x10 2x10 1x10 |
| Superset: |
| Thrusters (18" box): 3x10(5+5)x16 kg. 2x10(5+5)x16 kg. 1x10(5+5)x16 kg. |
| Kettlebell High Pull: 3x10x28 kg. 2x10x28 kg. 1x10x28 kg. |
| Superset: |
| Split Jump: 3x20 2x20 1x20 |
| Jump Rope: 3x50 2x50 1x50 |
| Superset: |
| Kettlebell Row: 3x20(10+10)x24 kg. 2x20(10+10)x24 kg. 1x20(10+10)x24 kg. |
| Mountain Climbers: 3x20 2x20 1x20 |
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