Wednesday, August 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)x28 kg.
Workout: 
Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x200 lbs., 1x10x220 lbs., 1x10x240 lbs.
Nautilus Overhead Press: 1x10x65 lbs., 1x10x95 lbs., 1x10x105 lbs., 1x10x115 lbs.
Conditioning
Circuit: 3x
Cleans: 3x10(5+5)x28 kg.
Burpee + Push-Up + Pull-Up: 3x10
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Monday, August 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: 
Deadlifts: 1x5x144 lbs., 3x5x199 lbs.
Nautilus Vertical Chest: 1x5x110 lbs., 3x5x130 lbs.
Conditioning
Circuit: 3x
Pull-Ups: 7,7,7 => 21
Push-Ups: 14,14,14 => 42
Half Snatches: 3x10(5+5)x24 kg.
Run: Treadmill Intervals
Warm-Up: 1 minute   Main Set: 5 x 1 minute hard, 1 minute easy   Cool-Down: 1 minute
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Saturday, August 22, 2015

Workout:
Hot Vinyasa Yoga
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Wednesday, August 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: 
Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x195 lbs., 1x10x215 lbs., 1x10x235 lbs.
Nautilus Overhead Press: 1x10x65 lbs., 1x10x90 lbs., 1x10x100 lbs., 1x10x110 lbs.
 
Conditioning
Circuit: 3x
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Cleans: 3x10(5+5)x28 kg.
 
StairClimber
50 Floors (1.04 miles)
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Monday, August 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: 
Deadlifts: 1x5x144 lbs., 3x5x194 lbs.
Nautilus Vertical Chest: 1x5x110 lbs., 3x5x125 lbs.
 
Conditioning
Circuit: 3x
Pull-Ups: 11,5,5 => 21
Push-Ups: 12,12,12 => 36
Kettlebell Squat to High Pull: 3x10x28 kg.
 
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
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Saturday, August 15, 2015

Workout:
Hot Vinyasa Yoga
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Friday, August 14, 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: 3x
Clean & Jerk: 3x10(5+5)x24 kg.
Burpee + Push-Up + Pull-Up: 3x10
 
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
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Wednesday, August 12, 2015

Run:
2.08 miles

Strength:
Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs., 1x10x146 lbs.
Nautilus Vertical Chest: 1x10x110 lbs., 1x10x120 lbs., 1x10x110 lbs.
Pull-Ups: 3x5
Ground Zero Free Motion Abdominals: 3x10x70 lbs.

Run:
2.09 miles
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Monday, August 10, 2015

Swim:
960 meters
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Sunday, August 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: 2x20(10+10)x28 kg.
Workout:
Hoist Roc-It Shoulder Press: 1x2x90 lbs., 1x2x104 lbs., 1x1x111 lbs., 1x4x118 lbs.

Hoist Roc-It Shoulder Press: 15x2x90 lbs.

Conditioning
Circuit: 3x
Pull-Ups: 7,7,7 => 21
Push-Ups: 14,14,14 => 42
Squats: 21,21,21 => 63
Ground Zero Free Motion Abdominals: 3x10x70 lbs.
Row: Concept 2 Rower
15 minutes => 3,245 meters (2.02 miles)
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Monday, August 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.
Cybex Prestige Strength Leg Press: 1x10x150 lbs.
 
Workout:
Cybex Prestige Strength Leg Press: 1x2x210 lbs., 1x2x235 lbs., 1x1x250 lbs., 1x15x260 lbs.

Cybex Prestige Strength Leg Press: 15x2x210 lbs.

Conditioning
Circuit: 7x
Pull-Ups: 2,4,6,8,6,4,2 => 32
Push-Ups: 3,6,9,12,9,6,3 => 48
Clean & Press: 2(1+1),4(2+2),6(3+3),8(4+4),6(3+3),4(2+2),2(1+1) x 20 kg.
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Saturday, August 01, 2015

Workout:
Hot Vinyasa Yoga
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