| 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: 1x12x160 lbs., 1x10x225 lbs., 1x10x285 lbs. |
| Nautilus Vertical Chest: 1x7x100 lbs., 1x5x130 lbs., 1x5x145 lbs. |
| Precor Icarian T-Bar Row: 1x7x45 lbs., 1x5x50 lbs., 1x7x55 lbs. |
| Hoist Roc-It Abs: 2x15x145 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x140 lbs. |
| LifeFitness Standing Calf: 2x15x135 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, February 27, 2016
Wednesday, February 24, 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 |
| Snatches: 3x10(5+5)x24 kg. |
| Batwing Rows: 3x10x32(16+16) kg. |
| Push-Ups: 10,10,10 => 30 |
| Cool-Down: |
| Foam Roller |
Saturday, February 20, 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: |
| Deadlifts: 1x5x144 lbs., 1x5x204 lbs., 1x5x224 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x8(4+4)x28 kg. |
| Pull-Ups: 9(3+3+3), 9(3+3+3), 9(3+3+3) => 27 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 10,10,10 => 30 |
| Superset within the Circuit: |
| Snatches: 3x6(3+3)x24 kg. |
| Cleans: 3x8(4+4)x24 kg. |
| Swings: 3x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Wednesday, February 17, 2016
| Warm-Up: | |||
| Foam Roller | |||
| Bike: 9.4 miles
|
Monday, February 15, 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: 1x10x170 lbs., 1x10x230 lbs., 1x10x290 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x205 lbs. |
| Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x165 lbs. |
| Pull-Ups: 5,4,3,2,1 => 15 |
| Cybex Eagle NX Calf: 2x12x140 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x130 lbs. |
| Hoist Roc-It Abs: 2x15x145 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, February 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: |
| Deadlifts: 1x5x144 lbs., 1x5x199 lbs., 1x5x219 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 10(4+3+3), 10(4+3+3), 10(4+3+3) => 30 |
| 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. |
| Cool-Down: |
| Foam Roller |
Wednesday, February 10, 2016
| Warm-Up: | |||
| Foam Roller | |||
| Bike: 10.0 miles
|
Monday, February 08, 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: 1x10x165 lbs., 1x10x225 lbs., 1x10x285 lbs. |
| Nautilus Vertical Chest: 1x10x100 lbs., 1x8x125 lbs., 1x5x140 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x10x146 lbs., 1x8x156 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Hoist Roc-It Abs: 2x15x125 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x125 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, February 06, 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: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 9(3+3+3), 9(3+3+3), 9(3+3+3) => 27 |
| 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. |
| Cool-Down: |
| Foam Roller |
Wednesday, February 03, 2016
| Warm-Up: | ||||
Foam
Roller
|
Monday, February 01, 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., 1x10x280 lbs. |
| Hoist Roc-It Chest Press: 1x10x160 lbs., 1x10x175 lbs., 1x5x190 lbs. |
| Hoist Roc-It Mid Row: 2x10x145 lbs. |
| Pull-Ups: 15 (1 cluster x 5 sets x 3 reps) |
| Hoist Roc-It Abs: 2x15x125 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x125 lbs. |
| Cybex Eagle NX Calf: 2x15x130 lbs. |
| Cool-Down: |
| Foam Roller |
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