Wednesday, December 31, 2014

Bike:
6.46 miles
Spinervals
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Monday, December 29, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
3x:
Clean & Press: 2(1+1)x20 kg.
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Pull-Ups: 3
 
Snatches: 3x20(10+10)x20 kg.
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Saturday, December 27, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 26, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Superset: 3x
Prying Goblet Squats: 5x12 kg.
StrongFirst Hip Bridge: 5
Halo: 5x12 kg.
 
Swings: 1x70(35+35)x24 kg., 1x30(15+15)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg.
 
Cool-Down:
90/90 Stretch: various
QL Straddle: various
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Wednesday, December 24, 2014

Run:
1.98 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
 
Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10
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Monday, December 22, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x190 lbs., 1x5x205 lbs., 1x5x220 lbs.
Upper-Body Pull:
Pull-Ups: 7,5,5 => 17
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
 
Cybex Rotary Calf: 2x12x230 lbs.
Cybex Back Extension: 2x10x80 lbs.
 

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Saturday, December 20, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 19, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
 
Actual Rowing Distance: 2,677 meters (1.66 miles)
268 meters
269 meters
268 meters
267 meters
269 meters
269 meters
264 meters
267 meters
264 meters
272 meters
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Wednesday, December 17, 2014

Run:
1.95 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
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Monday, December 15, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs., 1x5x280 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 6,5,5 => 16
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.
Anterior Chain Move:
Hammer Strength MTS Abdominal Crunch: 2x15x50 lbs.
 
Cybex Rotary Calf: 2x12x230 lbs.
Cybex Back Extension: 2x15x55 lbs.
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Saturday, December 13, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 12, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
 
Actual Rowing Distance: 2,663 meters (1.65 miles)
267 meters
268 meters
268 meters
263 meters
268 meters
263 meters
267 meters
268 meters
265 meters
266 meters
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Wednesday, December 10, 2014

Run:
1.94 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45

Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10

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Monday, December 08, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs.
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Figure 8 to a hold: 1x20(10+10)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Back Extension: 2x12x67.5 lbs.
Cybex Rotary Calf: 2x12x220 lbs.
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Saturday, December 06, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 05, 2014

Run:
1.91 miles
Treadmill Intervals

Strength:
Hoist Roc-It Chest Press: 3x7x175 lbs.
Pull-Ups: 7,5,4 => 16

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Saturday, November 29, 2014

Workout:
Hot Vinyasa Yoga
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Friday, November 28, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Swings: 2x20(10+10)x24 kg.
 
Workout:
Snatches: 30(15+15)x6x16 kg.
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Wednesday, November 26, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Pole Squat
Hamstring Stretch
 
Workout:
Superset: 3x
Prying Goblet Squats: 5x12 kg.
StrongFirst Hip Bridge: 5
Halo: 5x12 kg.
 
Swings: 1x60(30+30)x24 kg., 1x40(20+20)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg.
 
Cool-Down:
90/90 Stretch: various
QL Straddle: various
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Monday, November 24, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Warm-Up: treadmill: .15 miles
 
Circuit: 4x
Run: treadmill: .25 miles hard => total: 1.0 mile
recover 30 seconds
Clean & Jerk: 10(5+5)x24 kg. => 40 reps
recover 30 seconds
Pull-Ups: 5 => total: 20
recover 30 seconds
 
Cool-Down: treadmill: .15 miles
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Saturday, November 22, 2014

Workout:
Hot Vinyasa Yoga
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Wednesday, November 19, 2014

Run:
1.91 miles
Treadmill Intervals
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Monday, November 17, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x224 lbs., 1x3x234 lbs.
Pull-Ups: 5,5,5,5,5 => 25
Snatches: 5x10(5+5)x24 kg.
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Saturday, November 15, 2014

Workout:
Hot Vinyasa Yoga
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Friday, November 14, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 6,5,5 => 16 
Simple Full-Body Explosive Move:
Figure 8 to a hold: 3x25x20 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
 
Cybex Back Extension: 2x12x75 lbs.
Cybex Rotary Calf: 2x12x235 lbs.
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Wednesday, November 12, 2014

Run:
1.91 miles
Treadmill Intervals
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Monday, November 10, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Ground Zero Free Motion Squat: 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs., 1x5x260 lbs.
Hoist Roc-It Shoulder Press: 1x5x76 lbs., 1x5x90 lbs., 1x5x97 lbs., 1x5x104 lbs.
Pull-Ups: 5,5,5,5 => 20
 
Superset:
Swings: 10,9,8,7,6,5,4,3,2,1 x 24 kg.
Burpees: 10,9,8,7,6,5,4,3,2,1
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Saturday, November 08, 2014

Run:
1.92 miles
Treadmill Intervals
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Friday, November 07, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
Actual Rowing Distance: 2,695 meters (1.67 miles)
266 meters
266 meters
271 meters
270 meters
269 meters
270 meters
270 meters
270 meters
270 meters
273 meters
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Tuesday, November 04, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x140 lbs., 1x5x200 lbs., 1x5x240 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 5,5,5 => 15 
Simple Full-Body Explosive Move:
Snatches: 1x20(10+10)x24 kg., 1x30(15+15)x20 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x80 lbs.
 
Cybex Back Extension: 2x10x80 lbs.
Cybex Rotary Calf: 2x12x230 lbs.


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Sunday, November 02, 2014

Run:
1.90 miles
Treadmill Intervals
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Saturday, November 01, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
Workout:
Ground Zero Free Motion Squat: 1x5x160 lbs., 1x5x200 lbs., 1x5x220 lbs., 1x5x240 lbs., 1x5x260 lbs.
Hoist Roc-It Shoulder Press: 1x5x76 lbs., 1x5x83 lbs., 1x5x90 lbs., 1x5x97 lbs., 1x5x104 lbs.
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x199 lbs., 1x5x219 lbs., 1x5x229 lbs.

Clean & Press: 1x30(10+10+5+5)x20 kg.

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Thursday, October 30, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
Workout:
Weighted Pull-Ups: 1x5, 3x4x10 lbs.
Close Grip Bench Press: 1x6x95 lbs., 1x5x115 lbs., 1x4x135 lbs., 1x6x115 lbs.

Cleans: 5x20(10+10)x28 kg.


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Monday, October 27, 2014

Run:
1.43 miles
Treadmill Intervals
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Sunday, October 26, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Ground Zero Free Motion Squat: 1x6x120 lbs., 1x6x160 lbs., 1x6x200 lbs., 1x6x240 lbs.
Deadlift: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs.
Icarian Glute Isolator 618: 1x12(6+6)x60 lbs., 1x12(6+6)x70 lbs., 2x10(5+5)x80 lbs.

Cleans: 2x50(15+15+10+10)x24 kg.
 
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
Cybex Back Extension: 2x10x80 lbs.
Cybex Rotary Calf: 2x15x230 lbs.
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Friday, October 24, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
Actual Rowing Distance: 2,675 meters (1.66 miles)
269 meters
268 meters
265 meters
265 meters
267 meters
268 meters
268 meters
269 meters
266 meters
270 meters
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Wednesday, October 22, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Hammer Strength MTS Row: 1x5x120 lbs, 1x5x140 lbs., 2x5x160 lbs.
Pull-Ups: 5,5,5,5 => 20
Dips: 5,5,5,5 => 20

Superset:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.

TechnoGym Abdominal Crunch: 2x15x50 lbs.
Cybex Back Extension: 2x15x50 lbs.
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Sunday, October 19, 2014

Run:
1.42 miles
Treadmill Intervals
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Friday, October 17, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x7x140 lbs., 1x7x200 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x7x175 lbs., 1x7x190 lbs.
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x260 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 5,5,4,3,3,3,2 => 25  
Simple Full-Body Explosive Move:
Superset:
Snatches: 1x10(5+5)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x20(10+10)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
 
Cybex Rotary Calf: 2x15x230 lbs.
Cybex Back Extension: 2x10x75 lbs.
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Thursday, October 16, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Overhead Squat
Hamstring Stretch
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
Actual Rowing Distance: 2,677 meters (1.66 miles)
265 meters
270 meters
266 meters
270 meters
267 meters
264 meters
269 meters
268 meters
267 meters
271 meters
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