| 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: 1x8x144 lbs., 1x5x214 lbs., 1x5x234 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 11(5,3,3), 11(5,3,3), 11(5,3,3) => 33 |
| Push-Ups: 15,15,15 => 45 |
| Superset: 3x |
| Snatches: 3x6(3+3)x24 kg. |
| Cleans: 3x8(4+4)x24 kg. |
| Swings: 3x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Friday, March 18, 2016
Tuesday, March 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., 1x10x240 lbs., 1x10x305 lbs. |
| Hoist Roc-It Chest Press: 1x9x160 lbs., 1x8x190 lbs., 1x5x220 lbs. |
| Ground Zero Free Motion Row: 2x10x100 lbs. |
| Pull-Ups: 7(4,3), 7(4,3) => 14 |
| Hoist Roc-It Abs: 2x12x165 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x155 lbs. |
| LifeFitness Standing Calf: 2x12x135 lbs. |
| Cool-Down: |
| Foam Roller |
Sunday, March 13, 2016
| Warm-Up: | ||||
| Foam Roller | ||||
| Bike: 5.88 miles
|
Friday, March 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: |
| Deadlifts: 1x8x144 lbs., 1x5x214 lbs., 1x5x229 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 11(5,3,3), 10(4,3,3), 10(4,3,3) => 31 |
| Push-Ups: 15,15,15 => 45 |
| Superset: 3x |
| Snatches: 3x6(3+3)x24 kg. |
| Cleans: 3x8(4+4)x24 kg. |
| Swings: 3x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Monday, March 07, 2016
| Warm-Up: | |||
| Foam
Roller Run: 2.5 miles
|
Sunday, March 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: |
| Cybex Prestige Strength Leg Press: 1x12x160 lbs., 1x12x230 lbs., 1x10x300 lbs. |
| Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x190 lbs., 1x4x220 lbs. |
| Precor Icarian T-Bar Row: 3x10x45 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Hoist Roc-It Abs: 2x15x145 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x145 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, March 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: |
| Deadlifts: 1x7x144 lbs., 1x5x204 lbs., 1x5x224 lbs. |
| Circuit: 3x |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Pull-Ups: 12(4,4,4), 11(5,3,3), 10(4,3,3) => 33 |
| Push-Ups: 12,12,12 => 36 |
| Superset: 3x |
| Snatches: 3x6(3+3)x24 kg. |
| Cleans: 3x8(4+4)x24 kg. |
| Swings: 3x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
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