Saturday, January 31, 2015

Workout:
Hot Vinyasa Yoga
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Friday, January 30, 2015

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
 
Jog: 5 minutes: .36 miles
 
Workout:
4 sets:
High Knees: 30 seconds
Plank: 15 seconds
Mountain Climbers: 30 seconds
Plank: 15 seconds
Jumping Jacks: 30 seconds
rest 2 minutes
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Tuesday, January 27, 2015

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
Jog: 5 minutes: .33 miles
Workout:
Pull-Ups: 6,5,5,5 => 21
Australian Pull-Ups: 6,8,8,8 => 30
Close Grip Pull-Ups: 3,5,5,4 => 17
Lunges (rest 1 minute between sets): 20(10+10),20(10+10),20(10+10),20(10+10) => 80
Squats (16" box) (rest 1 minute between sets): 20,20,15,15 => 70

Single Leg/Arm Plank: 30 seconds each side
Side Bridge: 30 seconds each side
Standard Hand Plank: 30 seconds
Forearm Plank to Hand Get Ups: 15 reps
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Monday, January 26, 2015

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
Jog: 5 minutes: .32 miles
Workout:
Elevated Push-Ups: 15,21,16,16 => 68
Bench Dips: 15,21,24,21 => 81
Regular Push-Ups: 5,9,10,7 => 31
Decline Push-Ups: 3,5,8,7 => 23
Calf Raises (rest 1 minute between sets): 25,25,21,29 => 100

Single Leg/Arm Plank: 30 seconds each side
Side Bridge: 30 seconds each side
Standard Hand Plank: 30 seconds
Forearm Plank to Hand Get Ups: 15 reps
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Saturday, January 24, 2015

Workout:
Hot Vinyasa Yoga
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Friday, January 23, 2015

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: 5x
Row (Concept 2 Rower): 500 meters
Clean & Push Press: 10(5+5)x24 kg.
Push-Ups: 5
Swings: 10(5+5)x24 kg.
Push-Ups: 5
rest 1 minute
 
Actual Rowing Distance: 2,625 meters (1.63 miles)
527 meters
529 meters
523 meters
520 meters
526 meters
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Wednesday, January 21, 2015

Bike:
8.43 miles
Spinervals
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Monday, January 19, 2015

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:
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 => 25
 
Deadlift Burpees: 3x10x64(32+32) kg.
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Saturday, January 17, 2015

Workout:
Hot Vinyasa Yoga
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Friday, January 16, 2015

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: 2,685 meters (1.67 miles)
268 meters
266 meters
265 meters
270 meters
271 meters
268 meters
265 meters
267 meters
270 meters
275 meters
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Wednesday, January 14, 2015

Run:
1.89 miles
Treadmill Intervals
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Tuesday, January 13, 2015

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: 1x10x160 lbs., 1x10x200 lbs., 1x10x240 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x8x175 lbs., 1x5x190 lbs.
Upper-Body Pull:
Pull-Ups: 8,5,5 => 18
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: 2x12x70 lbs.
 
Cybex Rotary Calf: 2x12x225 lbs.
Cybex Back Extension: 2x12x75 lbs.
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Saturday, January 10, 2015

Workout:
Hot Vinyasa Yoga
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Friday, January 09, 2015

Run:
1.72 miles
Precor EFX 576i Elliptical
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Wednesday, January 07, 2015

Run:
1.84 miles
Treadmill Intervals
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Monday, January 05, 2015

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: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 7,5,5 => 17
LifeFitness Lat Pulldowns: 2x10x100 lbs.
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: 2x12x220 lbs.
Cybex Back Extension: 2x10x80 lbs.
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Saturday, January 03, 2015

Workout:
Hot Vinyasa Yoga
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Friday, January 02, 2015

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: 10x36 kg.
Push-Ups: 5
rest 1 minute
 
Actual Rowing Distance: 2,677 meters (1.66 miles)
267 meters
267 meters
270 meters
267 meters
268 meters
266 meters
268 meters
266 meters
269 meters
269 meters
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