| Workout: |
| Hot Vinyasa Yoga |
Wednesday, December 30, 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: 3x10(5+5)x20 kg. |
| Pull-Ups: 10,7,7 => 24 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 10,10,10 => 30 |
| Superset within the Circuit: |
| Clean & Jerk: 3x2(1+1)x24 kg. |
| Cleans: 3x4(2+2)x24 kg. |
| Swings: 3x6(3+3)x24 kg. |
Monday, December 28, 2015
| Warm-Up: | ||
| Foam Roller | ||
Workout: |
||
| Precor AMT Open Stride Elliptical 3.0 miles
|
Saturday, December 26, 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. |
| Circuit: 3x |
| Clean & Press: 3x12(6+6)x20 kg. |
| Pull-Ups: 6,6,7 => 19 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 8,8,9 => 25 |
Tuesday, December 22, 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: 5x |
| Clean & Press: 5x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 7,7,7,7,7 => 35 |
Monday, December 21, 2015
| Warm-Up: |
| Foam Roller |
| Octane
Fitness Pro4700 Elliptical 4.5 miles |
| Cool-Down: |
| Foam Roller |
Sunday, December 20, 2015
| Warm-Up: |
| Foam Roller |
Bike:
10.0 miles
Stages
Cycling Stationary Bike
|
Saturday, December 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: 1x10x160 lbs., 1x10x210 lbs., 1x10x260 lbs. |
| Nautilus Vertical Chest: 1x10x100 lbs., 1x10x120 lbs., 1x5x135 lbs. |
| TechnoGym Vertical Traction Lat Pulldown: 1x10x100 lbs., 1x10x130 lbs. |
| Pull-Ups: 7,5 => 12 |
| Hammer Strength MTS Abdominal Crunch: 2x12x50 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x75 lbs. |
| Cybex Eagle NX Calf: 2x15x125 lbs. |
Tuesday, December 15, 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., 1x3x234 lbs. |
| Hammer Strength Bench Press: 1x10x90 lbs., 1x5x140 lbs., 1x5x160 lbs. |
| Hammer Strength Iso-Lateral Hi Row: 1x10x90 lbs., 1x10x140 lbs., 1x10x160 lbs. |
| Conditioning Precor AMT Open Stride Elliptical 2.48 miles |
Sunday, December 13, 2015
| Warm-Up: | |||
| Foam
Roller Bike: 9.0 miles
|
Saturday, December 12, 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: 1x10x155 lbs., 1x10x205 lbs., 1x10x255 lbs. |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x5x175 lbs., 1x5x205 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x10x156 lbs. |
| Pull-Ups: 5,5 => 10 |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x70 lbs. |
| Cybex Eagle NX Calf: 2x15x120 lbs. |
Tuesday, December 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., 1x10x200 lbs., 1x10x250 lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x10x115 lbs., 1x5x130 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x146 lbs. |
| Pull-Ups: 5,5 => 10 |
| Conditioning Octane Fitness Pro4700 Elliptical 3.26 miles |
Sunday, December 06, 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: | |
| Icarian Super Squat: 1x10x95 lbs., 1x10x115 lbs., 1x10x135 lbs. | |
| Hammer Strength Bench Press: 1x10x90 lbs., 1x8x110 lbs., 1x7x120 lbs. | |
| Hammer Strength Iso-Lateral Hi Row: 1x10x90 lbs., 1x10x140 lbs. | |
| Pull-Ups: 7,5 => 12 | |
Conditioning
|
Tuesday, December 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)x28 kg. |
| Workout: |
| Ground Zero Free Motion Squats: 1x10x100 lbs., 1x10x140 lbs., 1x10x180 lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x10x110 lbs., 1x5x125 lbs. |
| Ground Zero Free Motion Lats: 1x10x80 lbs., 1x10x100 lbs. |
| Pull-Ups: 5,5 => 10 |
| Hammer Strength MTS Abdominal Crunch: 2x10x60 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x60 lbs. |
| Cybex Eagle NX Calf: 2x12x115 lbs. |
| Conditioning Octane Fitness Pro4700 Elliptical 3.0 miles |
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