Wednesday, December 31, 2014

Bike:
6.46 miles
Spinervals
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Monday, December 29, 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:
3x:
Clean & Press: 2(1+1)x20 kg.
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Pull-Ups: 3
 
Snatches: 3x20(10+10)x20 kg.
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Saturday, December 27, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 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:
Superset: 3x
Prying Goblet Squats: 5x12 kg.
StrongFirst Hip Bridge: 5
Halo: 5x12 kg.
 
Swings: 1x70(35+35)x24 kg., 1x30(15+15)x24 kg.
Turkish Get-Up: 10(5+5)x12 kg.
 
Cool-Down:
90/90 Stretch: various
QL Straddle: various
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Wednesday, December 24, 2014

Run:
1.98 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
 
Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10
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Monday, December 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:
Large Posterior Chain Move:
Deadlifts: 1x5x164 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x190 lbs., 1x5x205 lbs., 1x5x220 lbs.
Upper-Body Pull:
Pull-Ups: 7,5,5 => 17
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x10x80 lbs.
 
Cybex Rotary Calf: 2x12x230 lbs.
Cybex Back Extension: 2x10x80 lbs.
 

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Saturday, December 20, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 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
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)
268 meters
269 meters
268 meters
267 meters
269 meters
269 meters
264 meters
267 meters
264 meters
272 meters
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Wednesday, December 17, 2014

Run:
1.95 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
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Monday, December 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:
Large Posterior Chain Move:
Ground Zero Free Motion Squat: 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs., 1x5x280 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 6,5,5 => 16
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.
Anterior Chain Move:
Hammer Strength MTS Abdominal Crunch: 2x15x50 lbs.
 
Cybex Rotary Calf: 2x12x230 lbs.
Cybex Back Extension: 2x15x55 lbs.
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Saturday, December 13, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 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:
Circuit: 10x
Row (Concept 2 Rower): 250 meters
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
 
Actual Rowing Distance: 2,663 meters (1.65 miles)
267 meters
268 meters
268 meters
263 meters
268 meters
263 meters
267 meters
268 meters
265 meters
266 meters
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Wednesday, December 10, 2014

Run:
1.94 miles
Treadmill Intervals

Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45

Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10

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Monday, December 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:
Large Posterior Chain Move:
Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs.
Simple Full-Body Explosive Move:
Snatches: 1x10(5+5)x24 kg.
Figure 8 to a hold: 1x20(10+10)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Back Extension: 2x12x67.5 lbs.
Cybex Rotary Calf: 2x12x220 lbs.
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Saturday, December 06, 2014

Workout:
Hot Vinyasa Yoga
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Friday, December 05, 2014

Run:
1.91 miles
Treadmill Intervals

Strength:
Hoist Roc-It Chest Press: 3x7x175 lbs.
Pull-Ups: 7,5,4 => 16

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