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.
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Friday, July 31, 2015
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.
|
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.
|
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.
|
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.
|
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.
|
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.
|
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.
|
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.
|
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.
|
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. |
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. |
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.
|
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