Thursday, December 31, 2015

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 Cool-Down: Foam Roller

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

Thursday, December 24, 2015

Workout:

Hot Vinyasa Yoga

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

Workout:

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 Cool-Down: Foam Roller

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.

Thursday, December 17, 2015

Workout:

Hot Vinyasa Yoga

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 Stages Cycling Stationary Bike Cool-Down: Foam Roller

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.

Thursday, December 10, 2015

Workout:

Hot Vinyasa Yoga

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 Run: Treadmill Intervals 1.18 miles

Friday, December 04, 2015

Swim:
960 meters

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