Wednesday, October 28, 2015

Run:
1.40 miles
Treadmill Hill Intervals

Tuesday, October 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: Snatches: 50(25+25)x6x16 kg.

Sunday, October 25, 2015

Trail Run:
3.73 miles

Thursday, October 22, 2015

Workout:

Hot Vinyasa Yoga

Wednesday, October 21, 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., 1x5x204 lbs., 1x5x214 lbs., 1x5x224 lbs.

Superset:

Pull-Ups: 5,6,6,6,6 => 29

Push-Ups: 10,12,12,12,12 => 58

Clean & Jerk: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Monday, October 19, 2015

Bike:
11.49 miles

Friday, October 16, 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: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 lbs.

Hammer Strength MTS Row: 3x10x110 lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Cybex Prestige Strength Back Extension: 2x10x70 lbs.

Cybex Eagle NX Calf: 2x12x150 lbs.

Conditioning

Circuit: 5x

Pull-Ups: 5,5,5,5,5 => 25

Half Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Thursday, October 15, 2015

Warm-Up:

Foam Roller

LifeFitness Elliptical: 2.12 miles Cool-Down: Foam Roller

Tuesday, October 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:

Deadlifts: 1x5x144 lbs., 3x5x209 lbs.

Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25

Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Monday, October 12, 2015

Swim:
960 meters

Friday, October 09, 2015

Warm-Up:

Foam Roller

Workout:

Swings: 3x20(10+10)x24 kg.

Snatches: 50(25+25)x6x16 kg.

Cool-Down: Foam Roller

Thursday, October 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:

Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x220 lbs., 1x10x230 lbs., 1x10x240 lbs.

Nautilus Overhead Press: 1x10x65 lbs., 1x10x85 lbs., 1x10x95 lbs., 1x10x105 lbs.

Conditioning

Circuit: 3x

Hammer Strength MTS Row: 3x10x100 lbs.

Cleans: 3x10(5+5)x28 kg.

Run: Treadmill Intervals Distance: 1.04 miles

Tuesday, October 06, 2015

Warm-Up:

Foam Roller Bike: Octane Fitness xR6000 Recumbent Elliptical Cross Trainer 4.76 miles Cool-Down: Foam Roller

Monday, October 05, 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.

Hoist Roc-Abs: 3x12x85 lbs.

Cybex Prestige Back Extension: 3x12x85 lbs.

Conditioning

Burpee + Push-Up + Pull-Up: 21,15,9 => 45

Saturday, October 03, 2015

Workout:

Hot Vinyasa Yoga

Friday, October 02, 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., 1x10x210 lbs., 1x10x220 lbs., 1x10x230 lbs.

Nautilus Overhead Press: 1x10x65 lbs., 3x10x95 lbs.

Conditioning

Circuit: 3x

Hoist Roc-It Lat Pulldown: 3x10x136 lbs.

Cleans: 3x10(5+5)x24 kg.

Run: LifeFitness Elliptical Distance: 2.11 miles

Thursday, October 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., 3x5x199 lbs.

Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x190 lbs.

Conditioning

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Clean & Jerk: 3x10(5+5)x24 kg.

Run: LifeFitness Elliptical Distance: 1.79 miles

Tuesday, September 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:

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

Friday, September 25, 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., 1x10x200 lbs., 1x10x210 lbs., 1x10x220 lbs.

Nautilus Overhead Press: 1x10x65 lbs., 1x10x80 lbs., 1x10x95 lbs., 1x5x110 lbs.

Conditioning

Circuit: 3x

Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.

Cleans: 3x10(5+5)x24 kg.

Run: LifeFitness Elliptical Distance: 1.85 miles

Thursday, September 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., 3x5x194 lbs.

Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x175 lbs.

Conditioning

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Cleans: 3x10(5+5)x24 kg.

Run: LifeFitness Elliptical

Distance: 1.62 miles