Sunday, July 31, 2016

Clubbells:

Swings: 3x10x30(15+15) lbs.

Cleans: 3x10x30(15+15) lbs.

Romali Head Cast: 3x10(5+5)x15 lbs. Run: 3.70 miles Trail Run at Afton State Park

Thursday, July 28, 2016

Workout:

Hot Vinyasa Yoga

Wednesday, July 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: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Swings: 1x50x24 kg., 1x40x28 kg., 1x30x32 kg., 1x20x40 kg., 1x10x48 kg.

Jump Rope: 50,40,30,20,10 => 150

Pull-Ups: 5,5,5,5,5 => 25

Cool-Down:

Foam Roller

Monday, July 25, 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:

Kettlebell Complex: 3x

Deadlifts: 3x9x40(20+20) kg.

Cleans: 3x6x40(20+20) kg.

Push Press: 3x3x40(20+20) kg.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

Cool-Down:

Foam Roller

Saturday, July 23, 2016

Warm-Up:

Foam Roller

Run:

1.80 miles

Strength:

Squat to Row: 5x10x62.5 kg.

Stretch:

Foam Roller

Run:

1.80 miles

Cool-Down:

Foam Roller

Thursday, July 21, 2016

Workout:

Hot Vinyasa Yoga

Wednesday, July 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: Large Posterior Chain Move: Deadlifts: 1x7x144 lbs., 1x5x204 lbs., 1x5x219 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x190 lbs., 1x5x205 lbs. Upper-Body Pull: Pull-Ups: 10 Hoist Roc-It Mid Row: 2x5x245 lbs. Simple Full-Body Explosive Move: Kettlebell Cleans: 1x40(2x10 + 4x5)x24 kg. Anterior Chain Move: Grounds Zero Free Motion Abdominals: 2x10x80 lbs.   Cybex Prestige Strength Back Extension: 2x10x100 lbs. Cybex Eagle NX Calf: 2x10x120 lbs.   Cool-Down: Foam Roller

Saturday, July 16, 2016

Warm-Up:

Foam Roller Run: 1.80 miles Strength: Squat to Row: 5x10x57.5 kg. Stretch: Foam Roller Run: 1.80 miles Cool-Down: Foam Roller

Monday, July 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:

Circuit: 3x

Step-Ups (20" box): 3x10(5+5)x32(16+16) kg.

Pull-Ups: 7,7,7 => 21

Push-Ups: 12,12,12 => 36

Cool-Down:

Foam Roller

Saturday, July 16, 2016

Warm-Up:

Foam Roller Run: 1.80 miles Strength: Squat to Row: 5x10x57.5 kg. Stretch: Foam Roller Run: 1.80 miles Cool-Down: Foam Roller

Thursday, July 14, 2016

Workout:

Hot Vinyasa Yoga

Wednesday, July 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:

Large Posterior Chain Move: Deadlifts: 1x7x144 lbs., 1x5x199 lbs., 1x5x219 lbs. Upper-Body Push: Hoist Roc-It Chest Press: 1x7x160 lbs., 2x5x190 lbs. Upper-Body Pull: Hoist Roc-It Mid Row: 1x7x185 lbs. Pull-Ups: 2x7 Simple Full-Body Explosive Move: Kettlebell Cleans: 1x30(6x5)x24 kg. Anterior Chain Move: Hoist Roc-It Abs: 2x15x185 lbs.   Cybex Prestige Strength Back Extension: 2x15x115 lbs. Cybex Eagle NX Calf: 2x15x130 lbs.   Cool-Down: Foam Roller

Monday, July 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:

Large Posterior Chain Move: Deadlifts: 1x7x144 lbs., 2x5x214 lbs. Upper-Body Push: Nautilus Vertical Chest: 1x7x95 lbs., 2x5x125 lbs. Upper-Body Pull: Pull-Ups: 10 Ground Zero Free Motion Lat: 1x7x110 lbs., 1x5x120 lbs. Simple Full-Body Explosive Move: Kettlebell Cleans: 1x20(4x5)x28 kg. Anterior Chain Move: Hoist Roc-It Abs: 2x15x185 lbs.   Cybex Prestige Strength Back Extension: 2x15x115 lbs. Cybex Eagle NX Calf: 2x15x130 lbs.   Cool-Down: Foam Roller

Friday, July 08, 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

Snatches: 3x10(5+5)x24 kg.

Pull-Ups: 8,8(4+4),8(5+3) => 24

Push-Ups: 12,12,12 => 36

Cool-Down:

Foam Roller

Thursday, July 07, 2016

Workout:

Hot Vinyasa Yoga

Tuesday, July 05, 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:

Ground Zero Free Motion Squat: 1x12x120 lbs., 1x10x160 lbs., 1x10x200 lbs.

Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x190 lbs., 1x5x205 lbs.

Pull-Ups: 10

Hoist Roc-It Mid Row: 1x10x205 lbs., 1x8x245 lbs.

Hoist Roc-It Abs: 2x15x225 lbs.

Cybex Prestige Strength Back Extension: 2x15x140 lbs.

Cybex Eagle NX Calf: 2x15x140 lbs.

Cool-Down:

Foam Roller

Saturday, July 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

Workout:

Circuit: 5x

Row (Concept 2 Rower): 250 meters

Clean & Press: 10(5+5)x20 kg.

Push-Ups: 10

Swings: 10(5+5)x20 kg.

Air Squats: 10

rest 1 minute

Actual Rowing Distance: 1,583 meters (.98 miles)

314 meters

321 meters

316 meters

314 meters

318 meters

Abdominals:

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

The ABench: 2x15

Knee-Ups: 2x15

Cool-Down:

Foam Roller

Friday, July 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: 1x12x160 lbs.

Cybex Prestige Strength Leg Press: Single Leg: 2x24(12+12)x135 lbs.

Hoist Roc-It Chest Press: 1x7x160 lbs., 2x5x190 lbs.

Pull-Ups: 12

Hoist Roc-It Mid Row: 1x10x185 lbs., 1x10x205 lbs.

Hoist Roc-It Abs: 2x15x185 lbs.

Cybex Prestige Strength Back Extension: 2x15x170 lbs.

Cybex Eagle NX Calf: 2x15x140 lbs.

Cool-Down:

Foam Roller

Thursday, June 30, 2016

Workout:

Hot Vinyasa Yoga

Monday, June 27, 2016

Warm-Up:

Foam Roller

Run: 2.4 miles Cool-Down: Foam Roller