| 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: 10x |
| Row (Concept 2 Rower): 250 meters |
| Swings: 10(5+5)x24 kg. |
| Push-Ups: 5 |
| rest 1 minute |
| Actual Rowing Distance: 2,661 meters (1.65 miles) |
| 269 meters |
| 266 meters |
| 267 meters |
| 267 meters |
| 265 meters |
| 266 meters |
| 263 meters |
| 265 meters |
| 264 meters |
| 269 meters |
Friday, September 11, 2015
Wednesday, September 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: 3x20(10+10)x28 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x220 lbs., 1x10x240 lbs., 1x10x260 lbs. |
| Nautilus Overhead Press: 1x10x65 lbs., 1x10x110 lbs., 1x10x125 lbs., 1x5x140 lbs. |
| Conditioning |
| Burpee + Push-Up + Pull-Up: 21,15,9 => 45 |
| Ground Zero Free Motion Abdominals: 3x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 3x10x70 lbs. |
Monday, September 07, 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., 3x5x209 lbs. | |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x205 lbs., 2x5x190 lbs. | |
| Conditioning | |
| Circuit: 3x | |
| Pull-Ups: 7,7,7 => 21 | |
| Cleans: 3x10(5+5)x28 kg. | |
Run:
Treadmill Intervals
|
Wednesday, September 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)x28 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x210 lbs., 1x10x230 lbs., 1x10x250 lbs. |
| Nautilus Overhead Press: 1x10x65 lbs., 1x10x100 lbs., 1x10x110 lbs., 1x10x120 lbs. |
| Conditioning |
| Circuit: 5x |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Half Snatches: 5x10(5+5)x24 kg. |
Tuesday, September 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: |
| Deadlifts: 1x5x144 lbs., 3x5x204 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x190 lbs. |
| Conditioning |
| Hammer Strength MTS Row: 3x10x100 lbs. |
| Circuit: 3x |
| Row: Concept 2 Rower: 518,521,521 meters => 1,560 meters (.97 miles) |
| Cleans: 3x10(5+5)x28 kg. |
Monday, August 31, 2015
Workout:
| Swings:
3x20(10+10)x24 kg. |
| Circuit: 3x |
| Pull-Ups: 5,5,5 => 15 |
| Push-Ups: 10,10,10 => 30 |
| Clean & Press: 3x10(5+5)x20 kg. |
Run:
2.33 miles
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