Monday, April 28, 2014

Steep Incline Treadmill Walk: 1.04 miles, 641 vertical feet

Sunday, April 27, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Jump Rope Sprints: 10 seconds hard, 10 seconds rest for 10 minutes

Superset: 3x

Kettlebell Hang Cleans: 20(10+10)x28 kg.

Box Jumps (20" box): 10

Abdominal Wheel: 15

Friday, April 25, 2014

Run:
2.35 miles

Thursday, April 24, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Squats (18" box): 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs., 1x5x155 lbs.

Overhead Press: 1x5x65 lbs., 1x5x75 lbs., 1x5x85 lbs., 1x5x95 lbs., 1x4x100 lbs.

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs., 1x5x244 lbs.

Wednesday, April 23, 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. Snatches: 10(5+5)x6x16 kg., 10(5+5)x6x20 kg., 20(10+10)x6x16 kg.

Monday, April 21, 2014

Run:
1.78 miles

Strength:

Superset: 3x

Pull-Ups: 5

Push-Ups: 10

Squats: 15

Hanging Leg Raises: 3x15 Run: 1.77 miles

Saturday, April 19, 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

Superset: 3x

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

Push-Ups: 10

Swings: 20(10+10)x24 kg.

Run: 1 mile

Friday, April 18, 2014

Run:
1.77 miles

Run:
1.76 miles

Thursday, April 17, 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 (5 minutes)

Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x225 lbs., 2x5x245 lbs.

Simplicity Shoulder: 1x5x80 lbs., 1x5x90 lbs., 3x5x100 lbs.

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs., 1x5x244 lbs.

Tuesday, April 15, 2014

Run:
2.90 miles
Treadmill Intervals

Monday, April 14, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Superset: 5x

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

Swings: 20(10+10)x24 kg.

Superset: 3x

Pull-Ups: 7,5,5

Kettlebell Snatches: 10(5+5)x24 kg.

Saturday, April 12, 2014

Run:
3.05 miles
StairMaster

Friday, April 11, 2014

Run:
1.77 miles

Run:
1.76 miles

Monday, April 07, 2014

Run:
1.78 miles

Run:
1.76 miles

Wednesday, April 02, 2014

Run:
2.95 miles
Treadmill Intervals

Tuesday, April 01, 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

Icarian Super Squat: 2x10x135 lbs., 1x5x165 lbs., 2x5x185 lbs.

Simplicity Shoulder: 1x10x40 lbs., 1x8x60 lbs., 1x5x90 lbs., 2x5x100 lbs.

Pull-Ups: 7,5,5

Superset:

Swings: 10,9,8,7,6,5,4,3,2,1 x 24 kgs.

Burpees: 10,9,8,7,6,5,4,3,2,1

Row (Concept 2 Rower): 522 meters

Monday, March 31, 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: 5x20x24 kg.

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

Cool-Down:

90/90 Stretch: various

QL Straddle: various