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 |
Wednesday, August 26, 2015
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 |
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) |
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. |
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. |
Wednesday, August 12, 2015
Run:
2.08 miles
Strength:
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 |
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.
|
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.
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