Thursday, February 27, 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.

Squats (18" box): 1x10x45 lbs.

Squats (18" box): 1x5x95 lbs., 1x5x110 lbs., 1x5x120 lbs., 1x5x125 lbs., 1x5x130 lbs.

Shoulder Press: 1x5x70 lbs., 1x5x75 lbs., 1x5x85 lbs., 1x5x90 lbs., 1x5x95 lbs.

Deadlifts: 1x5x164 lbs., 1x5x189 lbs., 1x5x199 lbs., 1x5x209 lbs., 1x5x219 lbs.

Wednesday, February 26, 2014

Run:
2.10 miles

Tuesday, February 25, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Swings: 3x20x24 kg.

Workout:

Deadlift Burpees+Push-Ups+Jumping Pull-Ups: 1x50x64(32+32) kg.

Monday, February 24, 2014

Bike:
11.80 miles

Sunday, February 23, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

StrongFirst Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Swings: 1x10x24 kg., 5x10x28 kg., 4x10x24 kg.

Turkish Get-Up: 1x2(1+1)x12 kg., 2x2(1+1)x16 kg., 2x2(1+1)x12 kg.

Cool-Down:

90/90 Stretch: various

QL Straddle: various

Friday, February 21, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

StrongFirst Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Deadlifts: 1x5x154 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x214 lbs.

Pull-Ups: 5x5

Snatches: 5x10(5+5)x24 kg., 5x10(5+5)x20 kg., 1x30(10+10+5+5)x16 kg., 1x20(5+5+5+5)x16 kg.

Wednesday, February 19, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Row (Concept 2 Rower): 1,019 meters

StairMaster: 1.0 mile

Circuit: 5x

Pull-Ups: 5

Push-Ups: 10

Squats: 15

Treadmill Run: 1.0 mile

Row (Concept 2 Rower): 1,017 meters

Monday, February 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): 521 meters

Circuit: 3x

Pull-Ups: 5

Push-Ups: 10

Squats: 15

Abdominals: 20

Row (Concept 2 Rower): 522 meters

Icarian Super Squat: 1x12x135 lbs., 1x15x145 lbs.

Nautilus Vertical Chest: 1x5x130 lbs., 1x5x145 lbs.

Hoist Roc-It Lat Pulldown: 1x7x146 lbs., 1x5x156 lbs.

Cybex Rotary Calf: 2x15x225 lbs.

Ground Zero Free Motion Abdominals: 2x25x50 lbs.

Hammer Strength Glute/Ham Back Extension: 2x12

Row (Concept 2 Rower): 523 meters

Sunday, February 16, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

StrongFirst Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Swings: 10x10x24 kg.

Turkish Get-Up: 10(5+5)x12 kg.

Cool-Down:

90/90 Stretch: various

QL Straddle: various

Friday, February 14, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Run: 1 mile

Circuit: 5x

Overhead Press: 5x80 lbs.

Burpee Box Jumps (20" box): 7

Swings: 10x24 kg.

Pull-Ups: 4

Run: 1 mile

Ground Zero Free Motion: 2x25x50 lbs.

Hammer Strength Glute/Ham Back Extension: 2x12

Wednesday, February 12, 2014

StairMaster:
3.20 miles

Tuesday, February 11, 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): 767 meters

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x214 lbs., 1x5x224 lbs.

Pull-Ups:

Pull-Ups: 7

Commando Pull-Ups: 5

Chin-Ups: 5

Mixed Grip Pull-Ups: 5(3+2)

Snatches: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.

Row (Concept 2 Rower): 768 meters

Cybex Rotary Calf: 2x15x235 lbs.

Hammer Strength Glute/Ham Back Extension: 2x10

Ground Zero Free Motion Abdominals: 2x25x50 lbs.

Sunday, February 09, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

StrongFirst Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Swings: 10x10x24 kg.

Turkish Get-Up: 10(5+5)x12 kg.

Cool-Down:

90/90 Stretch: various

QL Straddle: various

Saturday - February 08, 2014

Treadmill Intervals:
3.75 miles

Friday, February 07, 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): 522 meters

Circuit:

Clean & Jerk: 2(1+1)x24 kg., Pull-Ups: 1, Push-Ups: 2, Box Jumps (22" box): 2

Clean & Jerk: 4(2+2)x24 kg., Pull-Ups: 2, Push-Ups: 4, Box Jumps (22" box): 4

Clean & Jerk: 6(3+3)x24 kg., Pull-Ups: 3, Push-Ups: 6, Box Jumps (22" box): 6

Clean & Jerk: 8(4+4)x24 kg., Pull-Ups: 4, Push-Ups: 8, Box Jumps (22" box): 8

Clean & Jerk: 10(5+5)x24 kg., Pull-Ups: 5, Push-Ups: 10, Box Jumps (22" box): 10

Clean & Jerk: 8(4+4)x24 kg., Pull-Ups: 4, Push-Ups: 8, Box Jumps (22" box): 8

Clean & Jerk: 6(3+3)x24 kg., Pull-Ups: 3, Push-Ups: 6, Box Jumps (22" box): 6

Clean & Jerk: 4(2+2)x24 kg., Pull-Ups: 2, Push-Ups: 4, Box Jumps (22" box): 4

Clean & Jerk: 2(1+1)x24 kg., Pull-Ups: 1, Push-Ups: 2, Box Jumps (22" box): 2

Row (Concept 2 Rower): 514 meters

Icarian Super Squat: 1x12x135 lbs., 1x12x145 lbs.

Nautilus Vertical Chest: 1x5x125 lbs., 1x5x140 lbs.,

Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x146 lbs.

Cybex Rotary Calf: 2x12x235 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Hammer Strength Glute/Ham Back Extension: 2x12

Row (Concept 2 Rower): 519 meters

The ABench: 2x25

Wednesday, February 05, 2014

LifeFitness Elliptical:
3.0 miles

Tuesday, February 04, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Superset: 3x

Prying Goblet Squats: 5x12 kg.

Hip Bridge: 5

Halo: 5x12 kg.

Workout:

Deadlifts: 1x5x145 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x205 lbs., 1x5x215 lbs.

Pull-Ups:

Pull-Ups: 3

Commando Pull-Ups: 3

Chin-Ups: 3

Mixed Grip Pull-Ups: 3

Snatches: 5x10(5+5)x24 kg.

Abdominals:

Plank: 3x30 seconds

Flutter Kicks: 3x50

Sunday - February 02, 2014

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.

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x214 lbs.

Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs.

Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs.

Hoist Roc-It Shoulder Press: 1x5x97 lbs., 1x5x104 lbs.

Cybex Rotary Calf: 2x15x215 lbs.

Hammer Strength MTS Abdominal Crunch: 2x15x40 lbs.

Hammer Strength Glute/Ham Back Extension: 2x10

Saturday - February 01, 2014

Snowshoe Run:
3.48 miles

Thursday - January 30, 2014

Bike: 
9.46 miles

Spinervals 19.0 Bending Crank Arms

Tuesday - January 28, 2014

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.

Circuit: 3x

Clean & Jerk: 2(1+1) x 24 kg.

Pull-Ups: 1

Push-Ups: 2

Squats: 10

Clean & Jerk: 4(2+2) x 24 kg.

Pull-Up: 2

Push-Ups: 4

Squats: 10

Clean & Jerk: 6(3+3) x 24 kg.

Pull-Ups: 3

Push-Ups: 6

Squats: 10

Clean & Jerk: 8(4+4) x 24 kg.

Pull-Ups: 4

Push-Ups: 8

Squats: 10

Mountain Climbers: 25

Flutter Kicks: 25

Russian Twists: 25x16 kg.