Monday, September 29, 2014

Run:
2.29 miles

Saturday, September 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 Squat

Hamstring Stretch

Workout:

Swings: 3x20(10+10)x24 kg.

Circuit:

Clean & Jerk: 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 => 25

Push-Ups: 2,4,6,8,10,8,6,4,2 => 50

Squats: 3,6,9,12,15,12,9,6,3 =>75

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.

Friday, September 26, 2014

Bike:
11.28 miles

Wednesday, September 24, 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

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 20(10+10)x6x16 kg.

Monday, September 22, 2014

Run:
3.23 miles

Sunday, September 21, 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: 2x50(25+25)x24 kg. Turkish Get-Up: 10(5+5)x12 kg.   Cool-Down: 90/90 Stretch: various QL Straddle: various

Thursday, September 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: Core: V-Ups: 2x1 minute Leg Raises: 2x1 minute Superman: 2x20 Crunches: 2 minutes   Superset: Hoist Roc-It Bench Press: 1x10x160 lbs. (warm-up), 1x10x175 lbs. Icarian T-Bar Row: 1x10x35 lbs. (warm-up), 1x10x75 lbs.   Superset: Snatch Pulls (bar on low rack): 1x10x95 lbs. (warm-up), 1x10x115 lbs. Squat Clean: 1x4(2+2)x20 kg. (warm-up), 1x10(5+5)x20 kg.   Superset: Dips: 1x10 Pull-Ups: 1x8, 1x2

Tuesday, September 16, 2014

Run:
2.00 miles

Run:
1.99 miles

Monday, September 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: Core: Plank: 2x1 minute Medicine Ball Twists: 2x20x16 lbs. Bicycle Crunches: 2x25   Superset: Ground Zero Free Motion Squat: 1x10x120 lbs. (warm-up), 1x10x140 lbs., 1x10x160 lbs. Deadlifts: 1x10x144 lbs. (warm-up), 1x10x174 lbs., 1x10x194 lbs.   Superset: Sumo Deadlift High Pull: 2x10x24 kg. Hoist Roc-It Shoulder Press: 2x10x90 lbs.   Superset: Step-Ups (20" box): 2x10x70(35+35) lbs. Side Lunges: 2x10x35 lbs. Bike: 4.26 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Saturday, September 13, 2014

Run:
1.74 miles

Run:
1.74 miles

Thursday, September 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

Overhead Squat

Hamstring Stretch

Workout: Core: V-Ups: 2x1 minute Leg Raises: 2x1 minute Superman: 2x20 Ab-OrigiOnals: 2x20   Superset: Bench Press: 1x5x115 lbs., 1x5x130 lbs. (warm-ups), 1x8x140 lbs. Pull-Ups: 6,6,6,5 => 23   Superset: Hand Release Push-Ups: 1x15 Kettlebell Hang Cleans: 1x14(7+7)x32 kg.   Superset: Jumping Wall Touches: 2x15 Tuck Jumps: 2x15 Run: 1.28 Treadmill Intervals

Wednesday, September 10, 2014

Swim:
960 meters

Monday, September 08, 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: Core: Plank: 2x1 minute Medicine Ball Twists: 2x20x16 lbs. Bicycle Crunches: 2x25   Superset: Ground Zero Free Motion Squat: 1x10x120 lbs. (warm-up), 1x10x160 lbs., 1x10x200 lbs. Standing Low Back Extension: 2x25   Superset: Hammer Strength MTS Row: 1x10x100 lbs., 1x10x120 lbs. Hoist Roc-It Shoulder Press: 1x10x90 lbs., 1x10x97 lbs.   Superset: Kettlebell Lunges: 2x15x16 kg. Broad Jumps: 2x10   Pull-Ups: 4x5 => 20 Run: 1.82 miles

Sunday, September 07, 2014

Rucking: with 40 lbs. (25 lbs. on Alice Pack and 15 lb. bar): 2.44 miles

Saturday, September 06, 2014

Run:
1.74 miles

Run:
1.73 miles

Thursday, September 04, 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., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 3x Overhand: 6,6,6   3x Close Grip Underhand: 6,5,5   3x Wide Grip: 5,5,4 => Total: 48 Simple Full-Body Explosive Move: Snatches: 1x14(7+7)x24 kg. Clean & Jerk: 1x14(7+7)x24 kg. Sumo Deadlift High Pull: 1x14x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Back Extension: 2x12x75 lbs. Cybex Rotary Calf: 2x12x220 lbs.

Tuesday, September 02, 2014

Run:
1.75 miles

Strength:

Circuit: 3x

Pull-Ups: 5 => 15

Push-Ups: 10 => 30

Squats: 15 => 45 Run: 1.74 miles

Monday, September 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: Ground Zero Free Motion Squat: 1x10x100 lbs., 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs. Upper-Body Push: Nautilus Vertical Chest: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs. Upper-Body Pull: Pull-Ups: 1,2,3,4,5,6,5,3 => 29 Simple Full-Body Explosive Move: Snatches: 1x10(5+5)x24 kg. Clean & Jerk: 1x10(5+5)x24 kg. Sumo Deadlift High Pull: 1x10x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Back Extension: 2x10x75 lbs. Cybex Rotary Calf: 2x15x205 lbs.