| 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. |
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