| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Swings: 2x20(10+10)x24 kg. |
| Squats (18" box): 1x5x95 lbs., 1x5x105 lbs., 1x5x115 lbs., 1x5x120 lbs., 1x5x125 lbs. |
| Shoulder Press: 1x5x65 lbs., 1x5x75 lbs., 1x5x80 lbs., 1x5x85 lbs., 1x5x90 lbs. |
| Deadlifts: 1x5x164 lbs., 1x5x184 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x214 lbs. |
Saturday, January 25, 2014
Wednesday - January 22, 2014
| 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. |
| Kettlebell Complex: |
| Snatches: 30(15+15) x 24 kg. |
| Cleans: 30(15+15) x 24 kg. |
| Swings: 30(15+15) x 24 kg. |
| Snatches: 20(10+10) x 24 kg. |
| Cleans: 20(10+10) x 24 kg. |
| Swings: 20(10+10) x 24 kg. |
| Snatches: 10(5+5) x 24 kg. |
| Cleans: 10(5+5) x 24 kg. |
| Swings: 10(5+5) x 24 kg. |
| Pull-Ups: 3x5 |
Friday, January 17, 2014
| 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): 1,018 meters |
| Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Nautilus Vertical Chest: 1x5x130 lbs., 1x5x140 lbs., 1x5x150 lbs. |
| LifeFitness Lat Pulldown: 1x5x130 lbs., 2x5x140 lbs. |
| Pull-Ups: 3x4 |
| Cybex Rotary Calf: 2x18x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Row (Concept 2 Rower): 1,022 meters |
| Flutter Kicks: 3x40 |
Tuesday, January 14, 2014
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Deadlifts: 1x5x149 lbs., 1x5x179 lbs., 1x5x209 lbs. |
| Circuit: 3x |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3) x 24 kg. |
| Pull-Ups: 2,4,6 |
| Push-Ups: 2,4,6 |
| Run: Treadmill Intervals |
| 1.43 miles |
| Warm-Up: 2:30 minutes |
| Main Set: 5 x 1 minute hard, 1 minute easy |
| Cool-Down: 2:30 minutes |
| Flutter Kicks: 3x30 |
Sunday, January 12, 2014
| 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): 764 meters |
| Circuit: 3x |
| Pull-Ups: 7 |
| Push-Ups: 12 |
| Squats: 18 |
| Abdominals - Flutter Kicks: 25 |
| Row (Concept 2 Rower): 766 meters |
| Icarian Super Squat: 2x12x150 lbs. |
| Nautilus Vertical Chest: 1x8x130 lbs., 1x5x145 lbs. |
| LifeFitness Close Grip Lat Pulldown: 2x10x120 lbs. |
| Cybex Rotary Calf: 2x15x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x20x50 lbs. |
| Run: Treadmill Intervals |
| 1.35 miles |
Saturday, January 11, 2014
| 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., 2x5x204 lbs. StairMaster: 3.05 miles, 146 floors |
Friday, January 10, 2014
| Cardio Workout: Treadmill Run: 1.0 mile |
| Concept 2 Rower: 1,000 meters (.62 miles) |
| Treadmill Run: 2.0 miles |
Wednesday, January 08, 2014
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Circuit: 3x |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3), 8(4+4) x 24 kg. |
| Pull-Ups: 1,2,3,4 |
| Push-Ups: 2,4,6,8 |
| Deadlifts: 2,4,6,8 x 144 lbs. |
| Cybex Rotary Calf: 2x15x200 lbs. |
| Ground Zero Free Motion Abdominals: 2x25x50 lbs. |
Tuesday, January 07, 2014
Run:
1.81 miles
Precor 100i Elliptical
Cardio:
2.74 miles
TechnoGym Upper Body
1.81 miles
Precor 100i Elliptical
Cardio:
2.74 miles
TechnoGym Upper Body
Sunday, January 05, 2014
| 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): 517 meters |
| Squat to Pull-Through: 3x10x37.5 kg. |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals - Knees to Elbows: 20 |
| Row (Concept 2 Rower): 517 meters |
| Icarian Super Squat: 2x12x145 lbs. |
| Hoist Roc-It Chest Press: 1x8x190 lbs., 1x5x205 lbs. |
| TechnoGym Vertical Traction: 1x10x130 lbs., 1x10x140 lbs. |
| Cybex Rotary Calf: 2x10x250 lbs. |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Row (Concept 2 Rower): 520 meters |
Thursday, January 02, 2014
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Circuit: 3x |
| Clean & Jerk: 2(1+1), 4(2+2), 6(3+3), 8(4+4) x 24 kg. |
| Pull-Ups: 1,2,3,4 |
| Push-Ups: 2,4,6,8 |
| Ground Zero Free Motion Abdominals: 2x15x70 lbs. |
| Run: Treadmill Intervals |
| 1.36 miles |
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