| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.17 miles Treadmill Intervals
|
||
Saturday, April 30, 2016
Wednesday, April 27, 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 & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 10,10,10 => 30 |
| Cool-Down: |
| Foam Roller |
Wednesday, April 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: |
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x190 lbs., 1x10x230 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Hoist Roc-It Mid Row: 1x10x145 lbs., 1x10x165 lbs., 1x10x185 lbs. |
| Hoist Roc-It Abs: 2x10x165 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x165 lbs. |
| Cybex Eagle NX Calf: 2x10x140 lbs. |
| Cool-Down: |
| Foam Roller |
Sunday, April 17, 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: |
| Icarian Super Squat: 1x10x115 lbs., 1x10x135 lbs., 1x10x155 lbs. |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Push-Ups: 10,10,10 => 30 |
| Cool-Down: |
| Foam Roller |
Tuesday, April 12, 2016
| Warm-Up: | |||
| Foam Roller | |||
| Bike: 9.2 miles
|
Sunday, April 10, 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: 1x12x165 lbs., 1x10x245 lbs., 1x10x280 lbs. |
| Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x190 lbs., 1x5x205 lbs. |
| Pull-Ups: 7,5 => 12 |
| Hammer Strength MTS Row: 1x10x120(60+60) lbs. |
| Hoist Roc-It Abs: 2x15x145 lbs. |
| Cybex Eagle NX Calf: 2x15x135 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x145 lbs. |
| Cool-Down: |
| Foam Roller |
Monday, April 04, 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., 1x5x224 lbs. |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 6,5,6 => 17 |
| 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 |
Saturday, April 02, 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., 1x10x200 lbs., 1x10x240 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 5,5,5 => 15 |
| Hoist Roc-It Abs: 2x12x145 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x145 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, March 29, 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., 1x5x195 lbs., 1x5x214 lbs. |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Push-Ups: 10,10,10 => 30 |
| Cool-Down: |
| Foam Roller |
Monday, March 28, 2016
| Warm-Up: | ||||
| Foam Roller | ||||
Octane Fitness Pro4700
Elliptical
|
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