| 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: 4x |
| Clean & Press: 4x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5,5 => 20 |
| Push-Ups: 10,10,10,10 => 40 |
| Cool-Down: |
| Foam Roller |
Friday, May 27, 2016
Monday, May 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: |
| Step-Ups (20" box): 1x10(5+5)x40(20+20) kg., 2x10(5+5)x32(16+16) kg. |
| Kettlebell Bench Press: 3x10x40(20+20) kg. |
| Pull-Ups: 10 |
| Kettlebell Rows: 2x10(5+5)x28 kg. |
| Ab-OrigiOnals: 2x15 |
| Seated Calf Raises: 2x15x70 lbs. |
| Cool-Down: |
| Foam Roller |
Friday, May 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: 1x8x144 lbs., 1x5x194 lbs., 1x5x219 lbs. |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 8,8(4+4),8(5+3) => 24 |
| Push-Ups: 14,14,14 => 42 |
| Cool-Down: |
| Foam Roller |
Monday, May 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: 1x12x150 lbs. |
| Cybex Prestige Strength Leg Press: Single Leg: 1x24(12+12)x110 lbs., 1x24(12+12)x130 lbs. |
| Nautilus Vertical Chest: 1x8x110 lbs., 1x5x130 lbs., 1x5x145 lbs. |
| Pull-Ups: 10 |
| Hoist Roc-It Mid Row: 1x10x185 lbs., 1x10(8+2)x225 lbs. |
| Hoist Roc-It Abs: 2x15x165 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x165 lbs. |
| Cybex Eagle NX Calf: 2x15x140 lbs. |
| Cool-Down: |
| Foam Roller |
Friday, May 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: 1x7x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 7,7(5+2),7(5+2) => 21 |
| Push-Ups: 12,12,12 => 36 |
| Cool-Down: |
| Foam Roller |
Monday, May 09, 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: 1x12x150 lbs. |
| Cybex Prestige Strength Leg Press: Single Leg: 1x24(12+12)x100 lbs., 1x24(12+12)x125 lbs. |
| Nautilus Vertical Chest: 1x7x110 lbs., 1x5x125 lbs., 1x5x140 lbs. |
| Pull-Ups: 10 |
| Hoist Roc-It Mid Row: 1x10x165 lbs., 1x10x205 lbs. |
| Hoist Roc-It Abs: 2x12x165 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x165 lbs. |
| Cybex Eagle NX Calf: 2x12x140 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, May 07, 2016
| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.25 miles Treadmill Intervals
|
Friday, May 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: |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 7(5+2),7,7(5+2) => 21 |
| Push-Ups: 12,12,12 => 36 |
| Cool-Down: |
| Foam Roller |
Sunday, May 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: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. |
| Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs. |
| Hoist Roc-It Mid Row: 1x10x145 lbs., 1x10x165 lbs., 1x10x185 lbs. |
| Hoist Roc-It Abs: 2x12x145 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x145 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Cool-Down: |
| Foam Roller |
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