Saturday, March 28, 2015

Workout:

Hot Vinyasa Yoga

Thursday, March 27, 2015

Warm-Up:

Foam Roller

Bike: 6.07 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer   Cool-Down: Foam Roller

Tuesday, March 24, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Superset: 3x

Clean & Press: 10(5+5)x20 kg.

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Abdominal Crunch: 2x15x50 lbs.

Cybex Back Extension: 2x15x62.5 lbs.

Cybex Rotary Calf: 2x15x220 lbs.

Sunday, March 22, 2015

Run:
Warm-Up:
Foam Roller

Treadmill Intervals:
1.91 miles

Cool-Down:
Foam Roller

Friday, March 20, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Workout: Large Posterior Chain Move: Ground Zero Free Motion Squat: 1x8x120 lbs., 1x8x160 lbs., 1x8x200 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x175 lbs., 1x5x190 lbs. Upper-Body Pull: Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x8x136 lbs., 1x8x146 lbs. Simple Full-Body Explosive Move: Clean & Jerk: 3x10(5+5)x24 kg. Anterior Chain Move: Ground Zero Free Motion Abdominals: 2x12x70 lbs.   Cybex Rotary Calf: 2x12x215 lbs. Cybex Back Extension: 2x12x62.5 lbs.

Wednesday, March 11, 2015

Warm-Up:

Foam Roller

Downward Dog

Workout:

Circuit: 10x

Row (Concept 2 Rower): 250 meters

Clean & Press: 10(5+5)x20 kg.

Swings: 10(5+5)x20 kg.

Push-Ups: 5

rest 1 minute

Actual Rowing Distance: 2,704 meters (1.68 miles)

274 meters

274 meters

270 meters

269 meters

265 meters

270 meters

270 meters

271 meters

270 meters

271 meters

Tuesday, March 10, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Workout: Large Posterior Chain Move: Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. Upper-Body Pull: Hoist Roc-It Lat Pulldown: 1x7x126 lbs., 1x7x136 lbs., 1x7x146 lbs. Simple Full-Body Explosive Move: Superset: 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 Back Extension: 2x12x75 lbs. Cybex Rotary Calf: 2x12x215 lbs.

Sunday, March 08, 2015

Warm-Up:

Foam Roller

Octane Fitness Lateral LX8000: 10 minutes: .96 miles

Workout:

Superset: 5x

Clean & Press: 10(5+5)x20 kg.

Pull-Ups: 4,4,4,4,4 => 20

Hammer Strength Glute/Ham Back Extension: 3x10

The ABench: 3x15

Saturday, March 7, 2015

Workout:

Hot Vinyasa Yoga

Friday, March 06, 2015

Run:
1.93 miles
Treadmill Intervals

Wednesday, March 04, 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

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .40 miles

Workout: Pull-Ups: 10,7,7,7 => 31 Australian Pull-Ups: 10,12,12,12 => 46 Close Grip Pull-Ups: 4,5,5,5 => 19 Superset: 4x Lunges: 31(16+15),31(15+16),31(16+15),31(15+16) => 124 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets Superset: 4x Squats (16" box): 23,23,23,23 => 92 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 15      rest 90 seconds

Monday, March 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

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .39 miles

Workout: Elevated Push-Ups: 22,22,22,22 => 88 Bench Dips: 23,27,31,27 => 108 Regular Push-Ups: 11,15,14,14 => 54 Decline Push-Ups: 9,11,11,10 => 41 Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x115 lbs.   Finish Strong Core Routine: 2x Single Knee/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 rest 90 seconds

Sunday, March 01, 2015

Run:
1.88 miles
Treadmill Intervals

Workout:

Superset:

Clean & Press: 3x10(5+5)x20 kg.

Pull-Ups: 3x5