Friday, June 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
Downward Dog
Overhead Squat
Hamstring Stretch
 
Swings: 3x20(10+10)x24 kg.
 
Ground Zero Free Motion Squat: 1x5x120 lbs., 1x4x160 lbs.
 
Workout:
Ground Zero Free Motion Squat: 1x1x200 lbs., 1x1x240 lbs., 1x1x260 lbs., 1x1x280 lbs.

Ground Zero Free Motion Squat: 15x2x200 lbs.

Conditioning
Pull-Ups: 5,5,5 => 15
 
Circuit: 3x
Row: 519 meters, 520 meters, 521 meters => 1,560 meters (.97 miles)
Push-Ups: 10,10,10 => 30
Cleans: 3x10(5+5)x24 kg.
Swings: 3x10(5+5)x24 kg.
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Wednesday, June 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.
 
Bench Press: 1x3x115 lbs., 1x2x125 lbs.
 
Workout:
Bench Press: 1x1x140 lbs., 1x1x160 lbs., 1x1x165 lbs., 1x1x175 lbs.

Bench Press: 15x2x140 lbs.

Conditioning
Circuit: 2x
Pull-Ups: 10,10 => 20
Ropes: 30 seconds
Push-Ups: 10,10 => 20
Ropes: 30 seconds
Squats: 15,15 => 30
Ropes: 30 seconds
Ab-OrigiOnals: 20,20 => 40
Ropes: 30 seconds
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Monday, June 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.
Deadlift: 1x5x144 lbs., 1x3x194 lbs.
Workout:
Deadlift: 1x1x214 lbs., 1x1x244 lbs., 1x1x259 lbs., 1x1x269 lbs.

Deadlift: 15x2x214 lbs.

Conditioning
Circuit: 5x
Clean & Press: 1x2(1+1), 1x4(2+2), 1x6(3+3), 1x8(4+4), 1x10(5+5) x 20 kg.
Pull-Ups: 1,2,3,4,5 => 15
Push-Ups: 2,4,6,8,10 => 30
Squats: 3,6,9,12,15 => 45
Hammer Strength MTS Abdominal Crunch: 3x10x50 lbs.
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Saturday, June 20, 2015

Workout:
Hot Vinyasa Yoga
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Friday, June 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
Downward Dog
Overhead Squat
Hamstring Stretch
Swings: 3x20(10+10)x24 kg.
Workout:
Hoist Roc-It Shoulder Press: 1x2x83 lbs., 1x2x97 lbs., 1x2x104 lbs., 1x2x111 lbs.

Hoist Roc-It Shoulder Press: 12x3x83 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Run: Treadmill Intervals
Warm-Up: 1 minute   Main Set: 5 x 1 minute hard, 45 seconds easy   Cool-Down: 1 minute

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Wednesday, June 17, 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: 3x20x24 kg.
 
Workout:
Ground Zero Free Motion Squat: 1x2x180 lbs., 1x2x200 lbs., 1x2x220 lbs, 1x2x240 lbs.

Ground Zero Free Motion Squat: 12x3x180 lbs.

Conditioning
Circuit: 2x
Pull-Ups: 8,8 => 16
Half Snatches: 10(5+5)x24 kg.
Push-Ups: 16,16 => 32
Cleans: 10(5+5)x24 kg.
Squats: 24,24 => 48
Swings: 10(5+5)x24 kg.
Abdominals: 24,24 => 48
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Monday, June 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:
Hoist Roc-It Chest Press: 1x2x160 lbs., 1x2x175 lbs., 1x2x190 lbs., 1x2x205 lbs.

Hoist Roc-It Chest Press: 12x3x160 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 7,7,7,7 => 28
Push-Ups: 14,14,14,14 => 56
Squats: 21,21,21,21 => 84
Abdominals: 21,21,21,21 => 84
 
Bike Intervals: Schwinn Stationary Bike
10 x 30 seconds hard, 30 seconds easy

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Wednesday, June 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
Swings: 3x20(10+10)x24 kg.
Workout:
Deadlift: 1x2x189 lbs., 1x2x214 lbs., 1x2x229 lbs., 1x2x244 lbs.

Deadlift: 12x3x189 lbs.

Conditioning
Snatches: 1x20(10+10)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Circuit: 3x
Pull-Ups: 7,7,7 => 21
Push-Ups: 14,14,14 => 42
Squats: 21,21,21 => 63
Abdominals: 21,21,21 => 63
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Monday, June 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
Swings: 3x20(10+10)x24 kg.
Workout:
Hoist Roc-It Shoulder Press: 1x3x76 lbs., 1x3x83 lbs., 1x3x90 lbs., 1x3x104 lbs.

Hoist Roc-It Shoulder Press: 10x4x76 lbs.

Conditioning
Circuit: 4x
Pull-Ups: 7,7,7,7 => 28
Push-Ups: 12,12,12,12 => 48
Squats: 18,18,18,18 => 72
Abdominals: 18,18,18,18 => 72
Bike Intervals: Schwinn Stationary Bike
10 x 30 seconds hard, 30 seconds easy

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Saturday, June 06, 2015

Workout:
Hot Vinyasa Yoga
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Friday, June 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
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: 10x4x160 lbs.

Conditioning
Half Snatches: 1x12(6+6)x24 kg.
Burpees: 12
 
Circuit: 3x
Pull-Ups: 8,8,8 =>24
Push-Ups: 15,15,15 => 45
Squats: 20,20,20 => 60
Abdominals: 20,20,20 => 60
 
Burpees: 12
Half Snatches: 1x12(6+6)x24 kg.
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Wednesday, June 03, 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: 1x3x135 lbs., 1x3x160 lbs., 1x3x175 lbs., 1x3x190 lbs.

Hoist Roc-It Chest Press: 10x4x135 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 7,7,7 => 21
Push-Ups: 15,15,15 => 45
Squats: 21,21,21 => 63
Abdominals: 21,21,21 => 63
Bike Intervals: Schwinn Stationary Bike
10 x 30 seconds hard, 30 seconds easy
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Monday, June 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: 1x3x159 lbs., 1x3x189 lbs., 1x3x204 lbs., 1x3x229 lbs.

Deadlift: 10x4x159 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.
Abdominals: 21,21,21 => 63
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Saturday, May 30, 2015

Workout:
Hot Vinyasa Yoga
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Thursday, May 28, 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:
Snatches: 40(20+20)x6x16 kg.
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