| 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): 3x10(5+5)x32(16+16) kg. |
| Pull-Ups: 10,5,5 => 20 |
| Conditioning |
| Viking Warrior Conditioning |
| The 15:15 MVO2 Protocol |
| Snatches: 20(10+10)x6x16 kg. |
| Cool-Down: |
| Foam Roller |
Saturday, June 25, 2016
Thursday, June 23, 2016
| Warm-Up: | |||
| Foam Roller | |||
| Bike: 6.37 miles
|
Wednesday, June 22, 2016
| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.74 miles Treadmill Intervals
|
Monday, June 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: 1x12x155 lbs. |
| Cybex Prestige Strength Leg Press: Single Leg: 2x20(10+10)x135 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x7x175 lbs., 1x7x190 lbs. |
| Pull-Ups: 10 |
| Hoist Roc-It Mid Row: 1x10x225 lbs., 1x8x265 lbs. |
| Hoist Roc-It Abs: 2x15x205 lbs. |
| Cybex Eagle NX Calf: 2x15x135 lbs. |
| Cybex Prestige Strength Back Extension: 2x15x160 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, June 18, 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: 3x14(7+7)x20 kg. |
| Pull-Ups: 7,7,7 => 21 |
| Push-Ups: 14,14,14 => 42 |
| Cool-Down: |
| Foam Roller |
Tuesday, June 14, 2016
| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.72 miles Treadmill Intervals
|
Monday, June 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: |
| Cybex Prestige Strength Leg Press: 1x12x150 lbs. |
| Cybex Prestige Strength Leg Press: Single Leg: 2x24(12+12)x125 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 11 |
| Hoist Roc-It Mid Row: 1x10x185 lbs., 1x10x205 lbs. |
| Hoist Roc-It Abs: 2x12x185 lbs. |
| LifeFitness Standing Calf: 2x12x135 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x165 lbs. |
| Cool-Down: |
| Foam Roller |
Wednesday, June 08, 2016
| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.73 miles Treadmill Intervals
|
Monday, June 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: 1x10x110 lbs. |
| Cybex Prestige Strength Leg Press: Single Leg: 1x14(7+7)x110 lbs., 1x24(12+12)x130 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 8 |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x10x146 lbs. |
| Cybex Eagle NX Calf: 2x12x130 lbs. |
| Hoist Roc-It Abs: 2x12x165 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x165 lbs. |
| Cool-Down: |
| Foam Roller |
Saturday, June 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: 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 |
Wednesday, June 01, 2016
| Warm-Up: | ||
| Foam Roller | ||
| Run: 1.71 miles Treadmill Intervals
|
Monday, May 30, 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): 3x10(5+5)x32(16+16) kg. |
| Kettlebell Bench Press: 3x10x40(20+20) kg. |
| Pull-Ups: 11 |
| Kettlebell Rows: 2x10(5+5)x28 kg. |
| Ab-OrigiOnals: 2x15 |
| Seated Calf Raises: 2x15x70 lbs. |
| Cool-Down: |
| Foam Roller |
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