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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