Friday, July 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
Swings: 3x20(10+10)x24 kg.
Workout:
Hoist Roc-It Chest Press: 1x2x160 lbs., 1x2x175 lbs., 1x1x190 lbs., 1x5x205 lbs.

Hoist Roc-It Chest Press: 15x2x160 lbs.

Conditioning
Hoist Roc-It Lat Pulldown: 1x10x146 lbs., 1x8x156 lbs., 1x5x167 lbs.
Run: Treadmill Intervals
Warm-Up: 2 1/2 minutes   Main Set: 5 x 1 minute hard, 1 minute easy   Cool-Down: 2 1/2 minutes


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Wednesday, July 29, 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: 1x2x199 lbs., 1x2x224 lbs., 1x1x239 lbs., 1x3x254 lbs.

Deadlift: 15x2x199 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 8,8,8 => 24
Push-Ups: 12,12,12 => 36
Superset:
  Snatches: 3x10(5+5)x24 kg.
  Cleans: 3x10(5+5)x24 kg.
  Swings: 3x10(5+5)x24 kg.
Medicine Ball Slams: 10x20 lbs., 5x20 lbs.+5x10 lbs., 20(15+5)x10 lbs.
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Monday, July 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:
Hoist Roc-It Shoulder Press: 1x3x83 lbs., 1x3x90 lbs., 1x3x97 lbs., 1x7x104 lbs.

Hoist Roc-It Shoulder Press: 12x3x83 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 10,9,7 => 26
Push-Ups: 10,10,10 => 20
Clean to Squat to Push Press: 3x10(5+5)x20 kg. 
 
Bike Intervals: Schwinn Stationary Bike
10 x 30 seconds hard, 30 seconds easy
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Friday, July 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:
LifeFitness Seated Leg Press: 1x3x180 lbs., 1x3x210 lbs., 1x3x220 lbs., 1x12x235 lbs.

LifeFitness Seated Leg Press: 12x3x180 lbs.

Conditioning
Circuit: 3x
Burpees + Push-Ups + Pull-Ups: 10,10,10 => 30
Row (Concept 2 Rower): 520,516,520 => 1,556 meters (.97 miles)
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Wednesday, July 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 Chest Press: 1x3x145 lbs., 1x3x160 lbs., 1x3x175 lbs., 1x10x190 lbs.

Hoist Roc-It Chest Press: 12x3x145 lbs.

Conditioning
Circuit: 5x
Pull-Ups: 2,4,6,4,4 => 20
Clean & Jerk: 2(1+1), 4(2+2), 6(3+3), 4(2+2), 4(2+2) x 24 kg.
Squats: 2,4,6,4,4 => 20
Run: Treadmill
2.05 miles
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Monday, July 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: 2x20(10+10)x28 kg.
 
Workout:
Deadlift: 1x3x174 lbs., 1x3x199 lbs., 1x3x214 lbs, 1x5x224 lbs.

Deadlift: 12x3x174 lbs.

Conditioning
Circuit: 5x
Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(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, July 18, 2015

Workout:
Hot Vinyasa Yoga
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Friday, July 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: 3x20(10+10)x24 kg.
Workout:
Hoist Roc-It Shoulder Press: 1x4x69 lbs., 1x4x83 lbs., 1x4x90 lbs., 1x10x97 lbs.

Hoist Roc-It Shoulder Press: 10x4x69 lbs.

Conditioning
Run: Treadmill
2.05 miles
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Wednesday, July 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:
LifeFitness Seated Leg Press: 1x4x155 lbs., 1x4x180 lbs., 1x4x195 lbs., 1x15x220 lbs.

LifeFitness Seated Leg Press: 10x4x155 lbs.

Conditioning
Circuit: 3x
Burpees + Push-Ups + Pull-Ups: 10,10,10 => 30
Clean & Jerk: 3x10(5+5)x24 kg.
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Monday, July 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 Chest Press: 1x4x135 lbs., 1x4x145 lbs., 1x4x160 lbs., 1x10x175 lbs.

Hoist Roc-It Chest Press: 10x4x135 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 10,7,3 => 20
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
 
The ABench: 3x15
 
Bike Intervals: Schwinn Stationary Bike
10 x 30 seconds hard, 30 seconds easy
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Friday, July 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: 1x4x149 lbs., 1x4x174 lbs., 1x4x189 lbs., 1x10x214 lbs.

Deadlift: 10x4x149 lbs.

Conditioning
Circuit: 2x
Pull-Ups: 6,8 => 14
Half Snatches: 2x10(5+5)x24 kg.
Push-Ups: 14,14 => 28
Cleans: 2x10(5+5)x24 kg.
Squats: 21,21 => 42
Swings: 2x10(5+5)x24 kg.
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Wednesday, July 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: 
Circuit: 9x
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
Push-Ups: 2,4,6,8,10,8,6,4,2 => 50
Squats: 3,6,9,12,15,12,9,6,3 => 75
 
Ground Zero Free Motion Abdominals: 2x10x70 lbs.
Cybex Back Extension: 2x10x75 lbs.
Cybex Rotary Calf: 2x12x200 lbs.
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Monday, July 06, 2015

Swim:
960 meters
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Saturday, July 04, 2015

Trail Run/Walk:
3.77 miles
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Friday, July 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: 2x20(10+10)x24 kg.
 
Workout: 
LifeFitness Leg Press: 1x12x170 lbs., 1x12x200 lbs.
Nautilus Vertical Chest: 1x10x110 lbs., 1x8x125 lbs.
Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs.
Nautilus Overhead Press: 2x10x80 lbs.
Cybex Rotary Calf: 2x15x170 lbs.
Ground Zero Free Motion Abdominals: 2x10x70 lbs.
Cybex Back Extension: 2x10x75 lbs.
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Wednesday, July 01, 2015

Run:
1.77 miles

Run:
1.75 miles
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Monday, June 29, 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: 1x1x97 lbs., 1x1x111 lbs., 1x1x118 lbs., 1x1x125 lbs.

Hoist Roc-It Shoulder Press: 15x2x97 lbs.

Conditioning
Circuit: 2x
Pull-Ups: 8,8 => 16
Push-Ups: 16,16 => 32
Squats: 24,24 => 48
 
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Treadmill Intervals:
Warm-Up: 2 minutes   Main Set: 5 x 1 minute hard, 45 seconds easy   Cool-Down: 2 minutes
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