Saturday, July 26, 2014

Trail Run:
3.75 miles
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Friday, July 25, 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
Hamstring Stretch
Workout:
Ladder
Clean & Jerk: 2(1+1),4(2+2),6(3+3),4(2+2),6(3+3),8(4+4),6(3+3),8(4+4),10(5+5),8(4+4),10(5+5),12(6+6) => 84 x 20 kg.
Pull-Ups: 1,2,3,2,3,4,3,4,5,4,5,6 => 42
Push-Ups: 2.4.6.4.6.8.3.4.5.4.5.6 => 57
Squats: 2,4,6,4,6,8,6,8,10,8,10,12 => 84
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Wednesday, July 23, 2014

Run:
2.34 miles
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Tuesday, July 22, 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
Hamstring Stretch
 
Workout:
Ladder
Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25
Push-Ups: 2,4,6,8,10,8,6,4,2 => 50
Squats: 3,6,9,12,15,12,9,6,3 => 75
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Saturday, July 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
Hamstring Stretch
Workout:
Ladder
Clean & Press: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 20 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Goblet Squats: 2,4,6,8,10,8,6,4,2 x 20 kg.

Trail Run:
4.70 miles
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Thursday, July 17, 2014

Swim:
960 meters
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Wednesday, July 16, 2014

Run:
1.76 miles

Strength:
Superset: 3x
Pull-Ups: 5 => 15
Dips: 8 => 24
Squats: 15 => 45

Run:
1.75 miles
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Monday, July 14, 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
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x100 lbs., 1x5x120 lbs., 1x5x160 lbs., 1x5x200 lbs.
Upper-Body Push:
Hammer Strength Iso-Lateral Bench Press: 1x5x90 lbs., 1x5x140 lbs., 1x5x170 lbs.
Upper-Body Pull:
Hammer Strength Iso-Lateral Low Row: 1x5x90 lbs., 1x5x140 lbs., 1x7x170 lbs.
Simple Full-Body Explosive Move:
Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg.
Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg.
Snatches: 14(7+7), Clean & Jerk: 14(7+7), Swings: 14(7+7) x 20 kg.
Anterior Chain Move:
Hammer Strength MTS Abdominal Crunch: 2x12x70 lbs.
 
Cybex Rotary Calf: 2x12x205 lbs.
Cybex Back Extension: 2x12x75 lbs.
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Sunday, July 13, 2014

Trail Walk/Run:
4.66 miles
Walked/Ran with 15 lb. Body Bar
Every 5-10 minutes did 15 push-ups and 20 squats:
Push-Ups: 15 => 120 (8x15)
Squats: 20 => 160 (8x20)
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Friday, July 11, 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
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x195 lbs., 1x5x215 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 10,6,6
Simple Full-Body Explosive Move:
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 24 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 24 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 18 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x15x70 lbs.
 
Cybex Rotary Calf: 2x12x200 lbs.
Cybex Back Extension: 2x12x62.5 lbs.
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Wednesday, July 9, 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:
Row (Concept 2 Rower): 776 meters
 
Superset: 5x
Pull-Ups: 10,7,6,6,5 => 34
Push-Ups: 10 => 50
Squats: 15 => 75
 
Row (Concept 2 Rower): 778 meters
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Tuesday, July 8, 2014

Swim:
960 meters
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Monday, July 7, 2014

Run:
1.77 miles

Run:
1.98 miles
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Sunday, July 6, 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:
Large Posterior Chain Move:
Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x225 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x220 lbs.
Upper-Body Pull:
Weighted Pull-Ups: 1x5x10 lbs., 1x5x15 lbs., 1x5x10 lbs.
Simple Full-Body Explosive Move:
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.
Anterior Chain Move:
Hammer Strength MTS Abdominal Crunch: 1x10x50 lbs., 1x10x70 lbs., 1x10x80 lbs.
 
Hammer Strength Glute/Ham Back Extension: 3x10
LifeFitness Standing Calf Raise: 1x10x175 lbs., 1x10x155 lbs.
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Friday, July 04, 2014

Trail Run:
3.86 miles
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Thursday, July 03, 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:
Large Posterior Chain Move:
Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Upper-Body Push:
Bench Press: 1x5x115 lbs., 1x5x135 lbs., 1x5x155 lbs.
Upper-Body Pull:
Weighted Pull-Ups: 3x5x10 lbs.
Simple Full-Body Explosive Move:
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 24 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 20 kg.
Snatches: 10(5+5), Clean & Jerk: 10(5+5), Swings: 10(5+5) x 16 kg.
Anterior Chain Move:
AbSlide: 3x10
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Tuesday, July 01, 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:
Large Posterior Chain Move:
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x224 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Weighted Pull-Ups: 3x5x10 lbs.
Simple Full-Body Explosive Move: 3x
Snatches: 10(5+5)x20 kg., Clean & Jerk: 10(5+5)x20 kg., Swings: 10(5+5)x20 kg.
Cybex Rotary Calf: 2x12x200 lbs.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
Cybex Back Extension: 2x12x75 lbs.

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Monday, June 30, 2014

Run:
2.83 miles
Trail Run
Ran with 15 lb. Clubbell
Every 5 minutes did 15 push-ups and 20 squats:
Push-Ups: 15 => 105 (7x15)
Squats: 20 => 140 (7x20)
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