Monday, October 27, 2014

Run:
1.43 miles
Treadmill Intervals
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Sunday, October 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 Squat
Hamstring Stretch
 
Workout:
Ground Zero Free Motion Squat: 1x6x120 lbs., 1x6x160 lbs., 1x6x200 lbs., 1x6x240 lbs.
Deadlift: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs.
Icarian Glute Isolator 618: 1x12(6+6)x60 lbs., 1x12(6+6)x70 lbs., 2x10(5+5)x80 lbs.

Cleans: 2x50(15+15+10+10)x24 kg.
 
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
Cybex Back Extension: 2x10x80 lbs.
Cybex Rotary Calf: 2x15x230 lbs.
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Friday, October 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
Workout:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
Actual Rowing Distance: 2,675 meters (1.66 miles)
269 meters
268 meters
265 meters
265 meters
267 meters
268 meters
268 meters
269 meters
266 meters
270 meters
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Wednesday, October 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:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Hammer Strength MTS Row: 1x5x120 lbs, 1x5x140 lbs., 2x5x160 lbs.
Pull-Ups: 5,5,5,5 => 20
Dips: 5,5,5,5 => 20

Superset:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.

TechnoGym Abdominal Crunch: 2x15x50 lbs.
Cybex Back Extension: 2x15x50 lbs.
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Sunday, October 19, 2014

Run:
1.42 miles
Treadmill Intervals
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Friday, October 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
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x7x140 lbs., 1x7x200 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x7x175 lbs., 1x7x190 lbs.
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x260 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 5,5,4,3,3,3,2 => 25  
Simple Full-Body Explosive Move:
Superset:
Snatches: 1x10(5+5)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x20(10+10)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
 
Cybex Rotary Calf: 2x15x230 lbs.
Cybex Back Extension: 2x10x75 lbs.
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Thursday, October 16, 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:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
Actual Rowing Distance: 2,677 meters (1.66 miles)
265 meters
270 meters
266 meters
270 meters
267 meters
264 meters
269 meters
268 meters
267 meters
271 meters
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Monday, October 13, 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: 1x5x140 lbs., 1x5x180 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs.
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x240 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 7,5,3,2 => 17  
Hammer Strength MTS Row: 1x5x120 lbs., 1x5x140 lbs., 1x5x120 lbs.
Simple Full-Body Explosive Move:
Superset:
Snatches: 1x10(5+5)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x20(10+10)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Rotary Calf: 2x12x230 lbs.
Cybex Back Extension: 2x10x75 lbs.
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Friday, October 10, 2014

StairMaster:
90 floors (1.88 miles)
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Thursday, October 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
Overhead Squat
Hamstring Stretch
 
Workout:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x8x120 lbs., 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 8,5,5,3,3,1,1 => 26  
Hammer Strength MTS Row: 1x5x120 lbs., 1x5x140 lbs.
Simple Full-Body Explosive Move:
Superset:
Snatches: 1x10(5+5)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x20(10+10)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Back Extension: 2x10x75 lbs.
Cybex Rotary Calf: 2x12x220 lbs.
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Monday, October 06, 2014

Run:
2.0 miles

Run:
2.0 miles
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Saturday, October 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:
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x219 lbs.
Pull-Ups: 6,5,5,3,3,2,1 => 25
Snatches: 5x10(5+5)x24 kg.
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Friday, October 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:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
rest 1 minute
Actual Rowing Distance: 2,676 meters (1.66 miles)
269 meters
270 meters
265 meters
266 meters
269 meters
265 meters
265 meters
268 meters
270 meters
269 meters
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Wednesday, October 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:
Icarian Super Squat: 1x5x135 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x205 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Upper-Body Pull:
Pull-Ups: 7,5,3,1 => 16  
Hoist Roc-It Lat Pulldown: 2x7x136 lbs.
Simple Full-Body Explosive Move:
Superset:
Snatches: 1x10(5+5)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x20(10+10)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Rotary Calf: 2x12x220 lbs.
Cybex Back Extension: 2x10x75 lbs.
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