Rucking:
3.51 miles with 25 lbs.
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:
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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 |
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 |
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:
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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: | ||||||
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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. |
Thursday, June 12, 2014
Warm-Up: | ||
Super Joints: various | ||
Foundation Training: various | ||
TacFit Commando: various | ||
The Kneeling Hip Flexor Stretch | ||
Hips -
Walking Knee-Ups
|
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 |
Monday, June 09, 2014
Run:
1.79 miles
Outside Run
Workout:
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 |
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: | |||||||||||
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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: | |||||||||||
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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: | |||||||||||
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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: | ||||||
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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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