| 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: |
| Icarian Super Squat: 1x12x135 lbs., 1x12x150 lbs. |
| Air Squats: 30 |
| Nautilus Vertical Chest: 1x8x130 lbs., 1x4x145 lbs. |
| Push-Ups: 12 |
| Hoist Roc-It Lat Pulldown: 1x8x146 lbs., 1x5x167 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Shoulder Press: 1x8x80 lbs., 1x5x104 lbs. |
| Cybex Rotary Calf: 2x12x235 lbs. |
| Hammer Strength Glute/Ham Back Extension: 2x15 |
| Cybex Bent Leg Abdominal Board: 2x15 |
Saturday, March 29, 2014
Thursday, March 27, 2014
| Run: |
| StairMaster: 1.0 mile |
| Strength: |
| Clean & Jerk: 2x20(4x5)x24 kg., 1x10(2x5)x24 kg. |
| Run: |
| Treadmill: 1.0 mile |
Wednesday, March 26, 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): 519 meters |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Row (Concept 2 Rower): 523 meters |
| Icarian Super Squat: 2x12x135 lbs. |
| Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x190 lbs. |
| Ground Zero Free Motions Lat: 1x10x90 lbs., 1x10x120 lbs. |
| Cybex Rotary Calf: 2x12x230 lbs. |
| Hammer Strength Glute/Ham Back Extension: 2x12 |
| Cybex Bent Leg Abdominal Board: 2x12 |
| Row (Concept 2 Rower): 518 meters |
Thursday, March 13, 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 |
| Icarian Super Squat: 1x20x145 lbs., 1x20x155 lbs. |
| Air Squats: 30 |
| Nautilus Vertical Chest: 1x9x135 lbs., 1x5x155 lbs. |
| Push-Ups: 12 |
| Hoist Roc-It Lat Pulldown: 1x10x146 lbs., 1x9x156 lbs. |
| Pull-Ups: 5,4 |
| Cybex Rotary Calf: 2x15x230 lbs. |
| Hammer Strength Glute/Ham Back Extension: 2x15 |
| Cybex Bent Leg Abdominal Board: 2x15 |
| Row (Concept 2 Rower): 518 meters |
Saturday, March 08, 2014
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Run: 1/2 mile |
| Squat to Row: 1x12x47.5 kg., 1x12x67.5 kg., 1x12x77.5 kg. |
| Icarian Super Squat: 1x15x145 lbs., 1x15x155 lbs. |
| Air Squats: 25 |
| Nautilus Vertical Chest: 1x8x135 lbs., 1x5x150 lbs. |
| Push-Ups: 12 |
| Hoist Roc-It Lat Pulldown: 1x8x146 lbs., 1x8x156 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Shoulder Press: 1x10x97 lbs., 1x8x104 lbs. |
| Cybex Rotary Calf: 2x12x230 lbs. |
| Cybex Tricep Press: 1x10x100 lbs., 1x10x112.5 lbs. |
| TechnoGym Arm Curl: 2x10x40 lbs. |
| Hammer Strength Glute/Ham Back Extension: 2x12 |
| Cybex Bent Leg Abdominal Board: 2x15 |
| Run: 1/2 mile |
Wednesday, March 05, 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: |
| Icarian Super Squat: 1x15x135 lbs., 1x15x145 lbs. |
| Air Squats: 25 |
| Nautilus Vertical Chest: 1x8x130 lbs., 1x5x145 lbs. |
| Push-Ups: 12 |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x7x156 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Shoulder Press: 1x10x90 lbs., 1x5x104 lbs. |
| Cybex Rotary Calf: 2x12x225 lbs. |
| Hammer Strength Glute/Ham Back Extension: 2x12 |
| Cybex Bent Leg Abdominal Board: 2x12 |
Monday, March 03, 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): 523 meters |
| Superset: 5x |
| Deadlifts: 1x5x154 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x214 lbs. |
| Swings: 5x20(10+10)x24 kg. |
| Row (Concept 2 Rower): 518 meters |
| Circuit: 3x |
| Pull-Ups: 5 |
| Push-Ups: 10 |
| Squats: 15 |
| Abdominals: 20 |
| Row (Concept 2 Rower): 520 meters |
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