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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