Monday, May 25, 2015

Run:
2.30 miles

Workout:

Circuit: 3x

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

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

Squats: 15,15,15 => 45

Abdominals - Ab-OrigiOnals: 20,20,20 => 60

Friday, May 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: Hoist Roc-It Shoulder Press: 1x2x90 lbs., 1x2x97 lbs., 1x1x104 lbs., 1x1x111 lbs. Hoist Roc-It Shoulder Press: 15x2x90 lbs. Conditioning Circuit: 3x Octane Fitness xR6000 Recumbent Elliptical Cross Trainer: 1 mile => 3 miles Cleans: 10(5+5)x24 kg. => 3x10(5+5)x24 kg. Push-Ups: 5 => 15 Kettlebell Rows: 10(5+5)x24 kg. => 3x10(5+5)x24 kg.

Thursday, May 21, 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: Ground Zero Free Motion Squat: 1x2x180 lbs., 1x2x200 lbs., 1x1x220 lbs., 1x1x240 lbs. Ground Zero Free Motion Squat: 15x2x180 lbs. Conditioning Half Snatches: 1x20(10+10)x24 kg. Circuit: 3x Pull-Ups: 7,7,7 => 21 Push-Ups: 15,15,15 => 45 Squats: 21,21,21 => 63 Abdominals - Crunches: 25,25,25 => 75 Half Snatches: 1x20(10+10)x24 kg.

Monday, May 18, 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: Hoist Roc-It Chest Press: 1x2x160 lbs., 1x2x190 lbs., 1x1x205 lbs., 1x1x220 lbs. Hoist Roc-It Chest Press: 15x2x160 lbs. Conditioning Clean & Jerk: 1x10(5+5)x28 kg. Burpees: 12   Circuit: 4x Pull-Ups: 7,7,6,6 => 26 Push-Ups: 15,15,14,12 => 56 Squats: 21,21,18,18 => 78 Abdominals - Bicycle Crunches: 20,20,20,20 => 80   Burpees: 12 Clean & Jerk: 2x10(5+5)x24 kg.

Saturday, May 16, 2015

Workout:
Hot Vinyasa Yoga

Friday, May 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

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

Workout: Deadlift: 1x2x194 lbs., 1x2x219 lbs., 1x1x234 lbs., 1x1x244 lbs. Deadlift: 15x2x194 lbs. Conditioning Half Snatches: 1x20(10+10)x24 kg. Burpees: 10 Circuit: 4x Pull-Ups: 6,6,6,6 => 24 Push-Ups: 12,12,12,12 => 48 Squats: 18,18,18,18 => 72 Abdominals - Flutter Kicks: 20,20,20,20 => 80 Burpees: 10 Half Snatches: 1x20(10+10)x24 kg.

Wednesday, 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

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

Workout: Hoist Roc-It Shoulder Press: 1x3x83 lbs., 1x3x90 lbs., 1x3x97 lbs., 1x3x104 lbs. Hoist Roc-It Shoulder Press: 12x3x83 lbs. Conditioning Run: 1/2 mile   Circuit: 3x Pull-Ups: 7,7,7 => 21 Push-Ups: 14,14,14 => 42 Squats: 21,21,21 => 63   Run: 1/2 mile

Saturday, May 09, 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: Ground Zero Free Motion Squat: 1x3x160 lbs., 1x3x180 lbs., 1x3x200 lbs., 1x3x220 lbs. Ground Zero Free Motion Squat: 12x3x160 lbs. Conditioning Circuit: 3x Pull-Ups: 6,6,6 => 18 Half Snatches: 3x12(6+6)x24 kg. Push-Ups: 12,12,12 => 36 Cleans: 3x12(6+6)x24 kg. Squats: 18,18,18 => 54 Swings: 3x12(6+6)x24 kg.

Monday, May 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

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

Workout: Hoist Roc-It Chest Press: 1x3x145 lbs., 1x3x160 lbs., 1x3x175 lbs., 1x3x190 lbs. Hoist Roc-It Chest Press: 12x3x145 lbs. Conditioning Circuit: 3x Pull-Ups: 6,6,6 => 18 Push-Ups: 12,12,12 => 36 Squats: 18,18,18 => 54 Octane Fitness Pro3700 Elliptical: 2.87 miles

Saturday, May 02, 2015

Workout:

Hot Vinyasa Yoga

Friday, May 01, 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: 1x3x174 lbs., 1x3x194 lbs., 1x3x209 lbs., 1x3x224 lbs. Deadlift: 12x3x174 lbs. Conditioning Circuit: 3x Pull-Ups: 6,6,6 => 18 Half Snatches: 3x12(6+6)x24 kg. Push-Ups: 12,12,12 => 36 Cleans: 3x12(6+6)x24 kg. Squats: 18,18,18 => 54 Swings: 3x12(6+6)x24 kg.