Saturday, June 28, 2014

Rucking:
3.51 miles with 25 lbs.

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Friday, June 27, 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 Squats: Vegas Pro Commando Straps
Swings: 2x20(10+10)x24 kg.
 
Workout:
Large Posterior Chain Move:
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x214 lbs.
Upper-Body Push:
Bench Press: 1x5x115 lbs., 1x5x125 lbs., 1x5x145 lbs., 1x5x150 lbs.
Upper-Body Pull:
Weighted Pull-Ups: 3x5x10 lbs.
Simple Full-Body Explosive Move:
Clean & Jerk: 1x20(10+10)x20 kg., 1x20(4x5)x20 kg.
Anterior Chain Move:
Tornado Ball Slams: 2x20(10+10)x3 kg.



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Thursday, June 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 Squats: Vegas Pro Commando Straps
 
Workout: 
Clean & Press: 3x10(5+5)x20 kg.
 
Circuit: 3x
Pull-Ups: 5 => 15
Push-Ups: 10 => 30
Pole Squats: 15 => 45

Run:
2.33 miles
Outside Run
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Thursday, June 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
Pole Squat
 
Workout: 
Deadlifts: 1x5x164 lbs., 1x5x179 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs.
 
Cleans + Burpees (with Push-Ups) + Pull-Ups: 5x5
Cleans: 2(1+1)x28 kg. => 50 reps
Burpees (with Push-Ups): 1 => 25 reps
Pull-Ups: 1 => 25 reps
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Tuesday, June 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
Thoracic Extension on foam roller
 
Workout:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x160 lbs., 1x5x190 lbs., 1x5x175 lbs., 1x5x160 lbs.
Hoist Roc-It Shoulder Press: 1x5x90 lbs., 1x5x97 lbs., 1x5x90 lbs.
Precor Lateral Raise: 1x5x50 lbs., 1x5x60 lbs.
Cybex Tricep Pressdown: 1x5x100 lbs., 1x5x112.5 lbs., 2x5x125 lbs.
Ground Zero Free Motion Abdominals: 3x12x70 lbs.
Hammer Strength Glute/Ham Back Extension: 3x12
 
Run:
1.39 miles
Treadmill Intervals

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Monday, June 16, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
 
Workout: 
Deadlifts: 1x5x164 lbs., 1x5x184 lbs., 1x5x204 lbs., 1x5x219 lbs., 1x5x234 lbs.
Pull-Ups: 8,5,5,4,4
Cambered Bar Bicep Curls: 3x5x75 lbs.
Cybex Rotary Calf: 4x12x190 lbs.
 
Run:
1.35 miles
Treadmill Intervals
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Saturday, June 14, 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.
Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs.
Pull-Ups: 5,5,5,5
Snatches: 4x10(5+5)x24 kg.
Tornado Ball Slams: 3x20(10+10)x3 kg.
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Friday, June 13, 2014

Trail Run:
2.81 miles
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Thursday, June 12, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups

Workout:
Snatches: 40(20+20)x6x18 kg.
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Tuesday, June 10, 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): 524 meters
 
Superset: 3x
Deadlifts: 1x10x154 lbs., 1x10x174 lbs., 1x10x194 lbs.
Swings: 1x20(10+10)x24 kg., 1x20(10+10)x24 kg., 1x20(10+10)x24 kg.
 
Row (Concept 2 Rower): 524 meters
 
Nautilus Vertical Chest: 3x8x125 lbs.
Hoist Roc-It Lat Pulldown: 3x8x146 lbs.
Cybex Rotary Calf: 3x12x175 lbs.
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Cybex Back Extension: 3x10x62.5 lbs.
 
Row (Concept 2 Rower): 526 meters
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Monday, June 09, 2014

Run:
1.79 miles
Outside Run

Workout:
Superset: 5x
Pull-Ups: 4 => 20
Push-Ups: 8 => 40
Squats: 12 => 60
 
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Cybex Back Extension: 3x10x62.5 lbs.

Run:
1.81 miles
Outside Run
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Friday, June 06, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
 
Workout: 
LifeFitness Seated Leg Press: 1x4x150 lbs., 1x4x175 lbs., 1x4x200 lbs.
Simplicity Shouler: 1x4x80 lbs., 1x4x90 lbs., 1x3x100 lbs.
Hoist Roc-It Lat Pulldown: 1x4x136 lbs., 1x4x146 lbs., 1x3x156 lbs.
Simplicity Bicep: 3x3x70 lbs.
Simplicity Tricep: 1x3x80 lbs., 1x3x90 lbs., 1x3x100 lbs.
Ground Zero Free Motion Abdominals: 3x12x70 lbs.
Cybex Back Extension: 3x12x62.5 lbs.

Run:
1.28 miles
Treadmill
 

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Thursday, June 05, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
 
Workout: 
Deadlifts: 1x5x164 lbs., 1x5x204 lbs., 1x3x224 lbs., 1x3x244 lbs.
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x3x205 lbs., 1x3x220 lbs., 1x4x205 lbs.
Pull-Ups: 9,5,5,4
Cambered Bar Bicep Curls: 3x5x75 lbs.
Cybex Tricep Pressdown: 1x5x125 lbs., 1x5x150 lbs., 1x4x150 lbs.
Plank: 4 x 45 seconds
LifeFitness Standing Calf Raise: 3x10x135 lbs.

Run:
1.38 miles
Treadmill Intervals:

 

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Tuesday, June 03, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
 
Workout: 
Ground Zero Free Motion Squat: 1x4x120 lbs., 1x4x140 lbs., 1x4x160 lbs.
Hoist Roc-It Shoulder Press: 1x4x90 lbs., 2x3x97 lbs.
TechnoGym Vertical Traction: 1x4x90 lbs., 1x4x120 lbs., 1x4x140 lbs.
LifeFitness Biceps Curl: 1x3x85 lbs., 1x3x90 lbs., 1x3x95 lbs.
Icarian Tricep Extension: 1x4x80 lbs., 1x4x90 lbs., 1x4x100 lbs.
The ABench: 3x25
Hammer Strength Glute/Ham Back Extension: 3x15

Run:
1.30 miles
Precor EFX 576i
 
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Monday, June 02, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
Workout: 
Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Hoist Roc-It Chest Press: 1x4x175 lbs., 1x3x205 lbs., 1x3x220 lbs., 1x5x190 lbs.
Pull-Ups: 8,7,7,5,5
Cambered Bar Bicep Curls: 3x4x80 lbs.
Cybex Tricep Pressdown: 1x5x137.5 lbs., 1x4x150 lbs., 1x5x137.5 lbs.
Plank: 3 x 45 seconds
Bike:
3.93 miles
Intervals: Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

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Sunday, June 01, 2014

Run:
2.09 miles

Run:
2.09 miles
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Saturday, May 31, 2014

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hips - Walking Knee-Ups
 
Workout:
Superset: 5x
Pull-Ups: 4 => 20
Push-Ups: 8 => 40
Squats: 12 => 60
 
Snatches: 5x10(5+5)x24 kg.
Cleans: 5x10(5+5)x28 kg.
Swings: 5x10(5+5)x28 kg.
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