Saturday, January 30, 2016

Workout:
Hot Vinyasa Yoga
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Tuesday, January 26, 2016

Warm-Up:
Foam Roller
 
Run/Walk:
2.0 miles

Cool-Down:
Foam Roller
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Monday, January 25, 2016

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 & Jerk: 3x14(7+7)x24 kg.
Pull-Ups: 9,6,6 => 21
Atomic Push-Ups: Vegas Pro Commando Straps: 10,10,10 => 30
Superset within the Circuit:
Snatches: 3x4(2+2)x24 kg.
Cleans: 3x6(3+3)x24 kg.
Swings: 3x8(4+4)x24 kg.
 
Cool-Down:
Stretching
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Saturday, January 23, 2016

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., 1x10x220 lbs., 1x10x275 lbs.
Hoist Roc-It Chest Press: 1x8x160 lbs., 1x8x175 lbs., 1x5x190 lbs.
Hammer Strength MTS Row: 2x10x130 lbs.
LifeFitness Close Grip Lat Pulldown: 1x10x145 lbs.
Cybex Eagle NX Calf: 2x12x140 lbs.
Hoist Roc-It Abs: 4x10x125 lbs.
Cybex Prestige Strength Back Extension: 4x10x100 lbs.
Conditioning
Octane Fitness Pro4700 Elliptical
2.60 miles

Cool-Down:
Foam Roller
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Thursday, January 21, 2016

Workout:
Hot Vinyasa Yoga
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Wednesday, January 20, 2016

Warm-Up:
Foam Roller

Bike:
9.3 miles
Stages Cycling Stationary Bike

Cool-Down:
Foam Roller
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Monday, January 18, 2016

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 & Jerk: 3x12(6+6)x24 kg.
Pull-Ups: 7,5,5 => 17
Push-Ups: 12,12,12 => 36
Superset within the Circuit:
Snatches: 3x4(2+2)x24 kg.
Cleans: 3x6(3+3)x24 kg.
Swings: 3x8(4+4)x24 kg.
Cybex Eagle NX Calf: 2x12x135 lbs.
Hoist Roc-It Abs: 2x15x105 lbs.
Cybex Prestige Strength Back Extension: 2x15x110 lbs.
Cool-Down:
Foam Roller
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Saturday, January 16, 2016

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., 1x10x190 lbs., 1x10x230 lbs.
Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Hammer Strength MTS Row: 1x10x120 lbs., 1x8x140 lbs.
Hoist Roc-It Lat Pulldown: 1x12x136 lbs.
Cybex Eagle NX Calf: 2x15x130 lbs.
Hoist Roc-It Abs: 4x10x105 lbs.
Cybex Prestige Strength Back Extension: 4x10x80 lbs.
Conditioning
Octane Fitness Pro4700 Elliptical
2.72 miles

Cool-Down:
Foam Roller
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Thursday, January 14, 2016

Workout:
Hot Vinyasa Yoga
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Wednesday, January 13, 2016

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:
Wall Squat: 2x5
Squat: 2x10
Goblet Squat: 2x5x14 kg.
 
Clean + Front Squat + Hang Clean: every 30 seconds for 10 minutes: 20x65 lbs.
 
10 Pull-Ups: 8+2
20 Swings: 10+10 x 24 kg.
30 Box Jumps: 24" box
40 Push-Ups: 40
50 Sit-Ups: 50
60 Burpees: 60
10 Pull-Ups: 5+5
 
Push Press: 4 x 30 seconds work, 30 seconds rest: 20,20,20,20 x 40(20+20) lbs.
 
Straight Leg Deadlifts: 3x10x115 lbs.
Single Leg Deadlifts: 5x2x50(25+25) lbs.
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Monday, January 11, 2016

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 & Jerk: 3x10(5+5)x24 kg.
Pull-Ups: 7,5,5 => 17
Push-Ups: 10,10,10 => 30
Superset within the Circuit:
Snatches: 3x2(1+1)x24 kg.
Cleans: 3x4(2+2)x24 kg.
Swings: 3x6(3+3)x24 kg.
Cybex Eagle NX Calf: 2x12x130 lbs.
Cybex Prestige Strength Back Extension: 2x12x75 lbs.
Ground Zero Free Motion Abdominals: 2x14x70 lbs.
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Saturday, January 09, 2016

Warm-Up:
Foam Roller

Workout:
Bike: Stages Cycling Stationary Bike: 10.5 miles
Run: LifeFitness Treadmill: 1.6 miles
Row: Concept 2 Rower: 1.32 miles

Cool-Down:
Foam Roller
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Thursday, January 07, 2016

Workout:
Hot Vinyasa Yoga
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Tuesday, January 05, 2016

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:
Wall Squat: 2x5
Squat: 2x10
Goblet Squat: 2x5x14 kg.
 
Six Way Barbell Complex: 3x
Deadlifts: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Bent-Over Rows: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Hang Cleans: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Front Squats: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Push-Press: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Back Squats: 6x60 lbs., 6x65 lbs., 6x70 lbs.
Push-Ups: 6,6,6
 
Deadlifts: 1x3x144 lbs., 1x3x194 lbs., 5x3x204 lbs.

Row (Concept 2 Rower): 1,000 meters


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Sunday, January 03, 2016

Warm-Up:
Foam Roller
 
Bike:
10.2 miles
Stages Cycling Stationary Bike

Cool-Down:
Foam Roller
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