Saturday, November 28, 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., 1x5x194 lbs., 1x5x214 lbs.

Bench Press: 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs.

Close Grip Pulldowns: 1x10x80 lbs., 1x10x90 lbs.,

Pull-Ups: 7,5 => 12

Conditioning Snatches: 20(10+10)x6x16 kg.

Thursday, November 26, 2015

Workout:

Hot Vinyasa Yoga

Tuesday, November 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., 1x5x214 lbs., 1x5x224 lbs.

Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x175 lbs., 1x5x205 lbs.

Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x146 lbs., 1x5x156 lbs.

Conditioning

Circuit: 3x

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

Squat to Row: 1x10x57.5 kg.

Push-Ups: 10,10,10 => 30

Squat to Row: 1x10x57.5 kg.

Squats: 15,15,15 => 45

Squat to Row: 1x10x57.5 kg.

Ground Zero Free Motion Abdominals: 3x10x70 lbs.

Cybex Prestige Strength Back Extension: 3x10x70 lbs.

Sunday, November 22, 2015

Warm-Up:

Foam Roller Bike: 8.7 miles Stages Cycling Stationary Bike Cool-Down: Foam Roller

Saturday, November 21, 2015

Warm-Up:

Foam Roller Workout: Swings: 3x20(10+10)x24 kg. Circuit: 10x Row (Concept 2 Rower): 250 meters Clean & Press: 10(5+5)x20 kg. Push-Ups: 5 rest 1 minute Actual Rowing Distance: 2,690 meters (1.67 miles) 272 meters 267 meters 269 meters 268 meters 270 meters 270 meters 268 meters 267 meters 271 meters 268 meters Cool-Down: Foam Roller

Thursday, November 19, 2015

Workout:

Hot Vinyasa Yoga

Tuesday, November 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., 2x5x214 lbs.

Superset:

Clean & Jerk: 3x5x36(18+18) kg.

Pull-Ups: 5,5,4 => 14

Swings: 2x20(10+10)x28 kg.

Sunday, November 15, 2015

Warm-Up:

Foam Roller

Bike:
9.2 miles
Stages Cycling Stationary Bike

Cool-Down:

Foam Roller

Saturday, November 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:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x204 lbs.

Nautilus Vertical Chest: 1x5x95 lbs., 1x5x125 lbs., 1x5x130 lbs.

Hammer Strength MTS Row: 1x10x100 lbs.

Pull-Ups: 7,5,5 => 17

Conditioning LifeFitness Elliptical 2.06 miles

Thursday, November 12, 2015

Workout:

Hot Vinyasa Yoga

Tuesday, November 10, 2015

Run:
2.34 miles

Sunday, November 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: 1x10x130 lbs., 1x9x150 lbs., 1x8x170 lbs., 1x7x190 lbs.,

1x6x210 lbs., 1x5x220 lbs., 1x4x230 lbs., 1x3x240 lbs., 1x2x250 lbs., 1x1x260 lbs.

Hoist Roc-It Chest Press: 1x10x100 lbs., 1x9x115 lbs., 1x8x135 lbs., 1x7x145 lbs.,

1x6x160 lbs., 1x5x175 lbs., 1x4x175 lbs., 1x3x190 lbs., 1x2x205 lbs., 1x1x220 lbs.

Hoist Roc-It Lat Pulldown: 1x10x57 lbs., 1x9x72 lbs., 1x8x86 lbs., 1x7x99 lbs., 1x6x113 lbs.,

1x5x126 lbs., 1x4x136 lbs., 1x3x146 lbs., 1x2x156 lbs., 1x1x167 lbs.

Conditioning

Burpee + Push-Up + Pull-Up: 10,10,10 => 30

Friday, November 06, 2015

Warm-Up:
Foam Roller

LifeFitness Elliptical:
2.87 miles

Cool-Down:
Foam Roller

Thursday, November 05, 2015

Workout:

Hot Vinyasa Yoga

Tuesday, November 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.

Workout:

Circuit: 3x

Clean & Press: 2x20(10+10)x20 kg., 1x20(4x5)x20 kg.

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

Push-Ups: 10,10,10 => 30