Saturday, August 30, 2014

Run:
2.34 miles
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Thursday, August 28, 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 Squat
Hamstring Stretch
 
Workout:
Squats (18" box): 1x10x45 lbs., 1x5x95 lbs., 1x5x115 lbs., 1x5x130 lbs., 1x5x140 lbs.
Shoulder Press: 1x5x95 lbs., 1x10x45 lbs., 1x5x75 lbs., 1x5x80 lbs.
Pull-Ups: 11,7,6,5,5 => 34
 
Superset:
Swings: 10,9,8,7,6,5,4,3,2,1 x 32 kg.
Burpees: 10,9,8,7,6,5,4,3,2,1
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Wednesday, August 27, 2014

Run:
3.24 miles
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Monday, August 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:
Superset: 3x
Prying Goblet Squats: 5x12 kg.
StrongFirst Hip Bridge: 5
Halo: 5x12 kg.
 
Swings: 2x40(20+20)x24 kg., 1x20(10+10)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg.
 
Pull-Ups: 3x Overhand: 5,5,5   3x Close Grip Underhand: 5,5,5   3x Wide Grip: 5,4,4 => Total: 43
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Sunday, August 24, 2014

Run:
3.24 miles
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Friday, August 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
Overhead Squat
Hamstring Stretch
 
Workout:
Bench Press: 1x5x115 lbs., 2x3x150 lbs., 2x2x150 lbs.
Pull-Ups: 10x5 => 50
Snatches: 5x10(5+5)x24 kg.
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Thursday, August 21, 2014

Run:
2.33 miles
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Tuesday, August 19, 2014

Swim:
960 meters
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Monday, August 18, 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 Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Icarian Super Squat: 1x7x135 lbs., 1x5x185 lbs., 1x5x225 lbs., 1x5x245 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x4x220 lbs.
Upper-Body Pull:
Pull-Ups: 3x Overhand: 5,5,5   3x Close Grip Underhand: 5,5,5   3x Wide Grip: 4,4,4 => Total: 42
Simple Full-Body Explosive Move: 3x
Snatches: 10(5+5)x24 kg.
Clean & Jerk: 10(5+5)x24 kg.
Sumo Deadlift High Pull: 10x24 kg.
Anterior Chain Move:
TechnoGym Abdominal Crunch: 2x12x70 lbs.
 
Cybex Back Extension: 2x10x75 lbs.
LifeFitness Standing Calf Raise: 2x12x135 lbs.
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Saturday, August 16, 2014

Run:
2.24 miles
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Friday, August 15, 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 Squat
Hamstring Stretch
 
Workout:
Deadlifts: 1x5x164 lbs, 1x3x194 lbs., 1x3x204 lbs., 1x2x214 lbs., 1x2x224 lbs.
Pull-Ups: 1,2,3,4,5,6,5,4 => 30
Swings: 5x20(10+10)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg. 
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Thursday, August 14, 2014

Bike:
11.28 miles
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Tuesday, August 12, 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 Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x10x100 lbs., 1x5x160 lbs., 1x5x220 lbs., 1x5x260 lbs.
Upper-Body Push:
Nautilus Vertical Chest: 1x5x95 lbs., 1x5x125 lbs., 1x5x155 lbs.
Upper-Body Pull:
Pull-Ups: 10,5,5,5,4 => 29
Simple Full-Body Explosive Move:
Snatches: 10(5+5)x24 kg.
Clean & Jerk: 10(5+5)x24 kg.
Sumo Deadlift High Pull: 10x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x15x70 lbs.
 
Cybex Back Extension: 2x15x62.5 lbs.
Cybex Rotary Calf: 2x15x220 lbs.
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Monday, August 11, 2014

Run:
1.74 miles

Run:
1.74 miles
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Wednesday, August 06, 2014

Run:
2.52 miles
Outside Intervals
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Tuesday, August 05, 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 Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x10x120 lbs., 1x7x160 lbs., 1x5x220 lbs., 1x5x260 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 10x4 => 40
Simple Full-Body Explosive Move: 3x
Snatches: 10(5+5)x24 kg.
Clean & Jerk: 10(5+5)x24 kg.
Sumo Deadlift High Pull: 10x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Back Extension: 2x12x62.5 lbs.
Cybex Rotary Calf: 2x12x225 lbs.

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Sunday, August 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 Squat
Hamstring Stretch
 
Workout:
Swings: 3x20(10+10)x24 kg.
Halo: 3x10x16 kg.
 
Circuit: 3x
Wall Ball: 15x20 lbs.
Burpees: 10
Jump Rope: 100
Clean: 10(5+5)x28 kg.
 
Turkish Get-Up: 10(5+5)x12 kg.
 
Pull-Ups: 
3 sets overhand: 10,5,5 => 20
3 sets palms inward, hands together: 5,5,5 => 15
3 sets wide grip: 3,3,3 => 9
Total: 44
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Saturday, August 02, 2014

Trail Run:
3.69 miles
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Friday, August 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
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x214 lbs.
Upper-Body Push:
Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs.
Upper-Body Pull:
Pull-Ups: 1,2,3,4,5,4,4 (rest 10 seconds for each rep per set)
Simple Full-Body Explosive Move: 3x
Snatches: 10(5+5)x24 kg.
Clean & Jerk: 10(5+5)x24 kg.
Sumo Deadlift High Pull: 10x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Back Extension: 2x12x62.5 lbs.
Cybex Rotary Calf: 2x12x200 lbs.
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Tuesday, July 29, 2014

Run:
2.31 miles
Outside Intervals
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Monday, July 28, 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:
Simple and Sinister
Superset: 3x
Prying Goblet Squats: 5x12 kg.
StrongFirst Hip Bridge: 5
Halo: 5x12 kg.
 
Swings: 3x30 (10 left, 10 right, 10 two handed) x 24 kg., 1x10(5+5)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg.
 
Pull-Ups: 11,6,6,4,4 => 31
 
Cool-Down:
90/90 Stretch: various
QL Straddle: various
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