Monday, April 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

Downward Dog

Overhead Squat

Hamstring Stretch

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

Workout: Overhead Press: 1x4x75 lbs., 1x4x85 lbs., 1x4x90 lbs., 1x4x100 lbs. Overhead Press: 10x4x75 lbs. Conditioning Circuit: 3x Pull-Ups: 6,6,6 => 18 Half Snatches: 3x12(6+6)x24 kg. Deadlift Burpees with Push-Ups: 3x12x64(32+32) kg. Squats: 18,18,18 => 54 Run: 3 x .25 miles

Saturday, April 25, 2015

Workout:

Hot Vinyasa Yoga

Friday, April 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

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

Workout: Squat (18"-20" box): 1x4x95 lbs., 1x4x110 lbs., 1x4x115 lbs., 1x4x135 lbs. Squat (18"-20" box): 10x4x95 lbs. Conditioning Circuit: 3x Pull-Ups: 5,5,5 => 15 Half Snatches: 3x10(5+5)x24 kg. Push-Ups: 10,10,10 => 30 Cleans: 3x10(5+5)x24 kg. Squats: 15,15,15 => 45 Swings: 3x10(5+5)x24 kg.

Wednesday, April 22, 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

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

Workout: Bench Press: 1x4x95 lbs., 1x4x115 lbs., 1x4x120 lbs., 1x4x135 lbs. Bench Press: 10x4x95 lbs. Conditioning Circuit: 3x Pull-Ups: 5,5,5 => 15 Half Snatches: 3x10(5+5)x24 kg. Push-Ups: 10,10,10 => 30 Cleans: 3x10(5+5)x24 kg. Squats: 15,15,15 => 45 Swings: 3x10(5+5)x24 kg.

Monday, April 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

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

Workout: Deadlift: 1x4x144 lbs., 1x4x174 lbs., 1x4x184 lbs., 1x4x209 lbs. Deadlift: 10x4x144 lbs. Conditioning Circuit: 3x Pull-Ups: 5,5,5 => 15 Half Snatches: 3x10(5+5)x24 kg. Push-Ups: 10,10,10 => 30 Cleans: 3x10(5+5)x24 kg. Squats: 15,15,15 => 45 Swings: 3x10(5+5)x24 kg.

Saturday, April 18, 2015

Workout:

Hot Vinyasa Yoga

Friday, April 17, 2015

Warm-Up:

Foam Roller

Workout: Circuit: 10x Row (Concept 2 Rower): 250 meters Clean & Press: 10(5+5)x20 kg. Swings: 10(5+5)x20 kg. Push-Ups: 10 rest 1 minute   Actual Rowing Distance: 2,667 meters (1.66 miles) 269 meters 265 meters 267 meters 265 meters 268 meters 268 meters 266 meters 265 meters 268 meters 266 meters   Cool-Down: Foam Roller

Wednesday, April 15, 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: Nautilus Vertical Chest: 1x3x115 lbs., 1x3x130 lbs., 1x3x145 lbs. Hammer Strength MTS Row: 1x3x110 lbs., 1x3x120 lbs., 1x3x130 lbs. LifeFitness Seated Leg Press: 1x4x150 lbs., 1x4x190 lbs., 1x4x230 lbs. LifeFitness Bicep Curl: 1x3x70 lbs., 1x3x80 lbs., 1x3x90 lbs. Icarian Tricep Extension: 1x3x70 lbs., 1x3x80 lbs., 1x3x90 lbs. Ground Zero Free Motion Abdominals: 2x10x70 lbs. Cybex Back Extension: 2x10x75 lbs. Cybex Rotary Calf: 2x10x235 lbs. Bike: 3.36 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer Cool-Down: Foam Roller

Monday, April 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 Downward Dog Overhead Squat Hamstring Stretch   Workout: Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x4x190 lbs., 1x4x205 lbs. Pull-Ups: 6,6,5,5 => 22 Deadlifts: 1x5x144 lbs., 1x3x194 lbs., 1x3x214 lbs., 1x3x224 lbs. Cambered Bar Bicep Curls: 1x5x45 lbs., 1x5x65 lbs., 1x3x85 lbs. Cybex Tricep Press: 1x5x87.5 lbs., 1x5x112.5 lbs., 1x3x137.5 lbs.   Ground Zero Free Motion Abdominals: 2x12x70 lbs. Cybex Back Extension: 2x10x75 lbs. Cybex Rotary Calf: 2x15x230 lbs. Run: 1.33 miles Treadmill Intervals Cool-Down: Foam Roller

Saturday, April 11, 2015

Workout:

Hot Vinyasa Yoga

Friday, April 10, 2015

Warm-Up:

Foam Roller

Workout: Circuit: 5x Row (Concept 2 Rower): 500 meters Clean & Press: 10(5+5)x24 kg. Swings: 10(5+5)x24 kg. Push-Ups: 10 rest 1 minute   Actual Rowing Distance: 2,623 meters (1.63 miles) 525 meters 526 meters 526 meters 524 meters 522 meters   Cool-Down: Foam Roller

Wednesday, April 08, 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: Nautilus Vertical Chest: 1x3x110 lbs., 1x3x125 lbs., 1x3x140 lbs. Hoist Roc-It Lat Pulldown: 1x3x136 lbs., 1x3x146 lbs., 1x3x156 lbs. TechnoGym Leg Press: 1x4x100 lbs., 1x4x110 lbs., 1x4x120 lbs. LifeFitness Bicep Curl: 1x3x65 lbs., 1x3x75 lbs., 1x3x85 lbs. Icarian Tricep Extension: 1x3x60 lbs., 1x3x70 lbs., 1x3x80 lbs. Cybex Back Extension: 2x10x75 lbs. Ground Zero Free Motion Abdominals: 2x10x70 lbs. Cybex Rotary Calf: 2x10x220 lbs. Bike: 3.25 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer: Intervals

Cool-Down:

Foam Roller

Monday, April 06, 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:  Hoist Roc-It Chest Press: 1x5x160 lbs., 1x4x175 lbs., 1x3x190 lbs., 1x3x205 lbs. Pull-Ups: 5,5,5,5 => 20 Ground Zero Free Motion Squat: 1x5x120 lbs., 1x5x160 lbs., 1x5x200 lbs., 1x5x240 lbs. Cambered Bar Bicep Curls: 1x5x45 lbs., 1x5x55 lbs., 1x5x65 lbs. Cybex Tricep Press: 1x5x75 lbs., 1x5x100 lbs., 1x5x125 lbs. Hammer Strength MTS Abdominal Crunch: 2x10x60 lbs. Cybex Back Extension: 2x10x75 lbs. Cybex Rotary Calf: 2x10x215 lbs. Run: 1.33 miles Treadmill Intervals Cool-Down: Foam Roller

Saturday, April 04, 2015

Workout:

Hot Vinyasa Yoga

Friday, April 03, 2015

Warm-Up:

Foam Roller

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) 268 meters 271 meters 267 meters 271 meters 273 meters 268 meters 270 meters 271 meters 271 meters 274 meters   Cool-Down: Foam Roller

Wednesday, April 01, 2015

Warm-Up:

Foam Roller Run: 1.85 miles Treadmill Intervals Cool-Down: Foam Roller

Tuesday, March 31, 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: Superset: 3x Prying Goblet Squats: 5x12 kg. StrongFirst Hip Bridge: 5 Halo: 5x12 kg.   Swings: 1x60x24 kg., 1x40x24 kg. Turkish Get-Up: 10(5+5)x12 kg.   Cool-Down: 90/90 Stretch: various QL Straddle: various