Monday, August 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:
Snatches: 30(15+15)x6x16 kg.

Cool-Down:
Foam Roller
Posted by at No comments:

Wednesday, August 24, 2016

Warm-Up:
Foam Roller

Run:
2.40 miles
Outside Run

Cool-Down:
Foam Roller

Posted by at No comments:

Tuesday, August 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: 
Circuit: 5x
Clean & Press: 5x10(5+5)x20 kg.
Pull-Ups: 5,5,5,5,8 => 28
Push-Ups: 10,10,10,10,15 => 55
Squats: 15,15,15,15,20 => 80
 
Ab-OrigiOnals: 5x10
 
Cool-Down:
Foam Roller
Posted by at No comments:

Sunday, August 21, 2016

Warm-Up:
Foam Roller

Run:
1.80 miles
Outside Run

Strength:
Squat to Row: 3x10x62.5 kg.
TANK Sled (Level 2): 2 x 84 feet

Stretch:
Foam Roller

Run:
1.80 miles
Outside Run

Cool-Down:
Foam Roller
Posted by at No comments:

Friday, August 19, 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: 1x5x144 lbs., 1x5x214 lbs., 1x5x224 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 10
Hoist Roc-It Mid Row: 1x5x185 lbs., 1x5x205 lbs.
Simple Full-Body Explosive Move:
Kettlebell Cleans: 3x10(5+5)x32 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
 
Cybex Prestige Strength Back Extension: 2x12x90 lbs.
LifeFitness Standing Calf: 2x12x135 lbs.
 
Cool-Down:
Foam Roller
Calf Stretch

Posted by at No comments:

Thursday, August 18, 2016

Workout:
Hot Vinyasa Yoga
Posted by at No comments:

Wednesday, August 17, 2016

Warm-Up:
Foam Roller

Run:
3.30 miles
Octane Fitness Pro3700 Elliptical

Cool-Down:
Foam Roller
Posted by at No comments:

Monday, August 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: 
Circuit: 5x
Clean & Jerk: 5x10(5+5)x24 kg.
Pull-Ups: 5,5,5,5,5 => 25
Push-Ups: 10,10,10,10,10 => 50
Squats: 15,15,15,15,15 => 75
 
Hoist Roc-It Abs: 5x10x165 lbs.
TANK Sled (Level 2): 5 x 84 feet
 
Cool-Down:
Foam Roller
Posted by at No comments:

Friday, August 12, 2016

Warm-Up:
Foam Roller
 
Run:
1.70 miles
Outside Run

Strength:
Circuit: 3x
Pull-Ups: 7,7,7 => 21
Push-Ups: 12,12,12 => 36
Squats: 17,17,17 => 51

Stretch:
Foam Roller

Run:
1.70 miles
Outside Run

Cool-Down:
Foam Roller
Posted by at No comments:

Thursday, August 11, 2016

Workout:
Hot Vinyasa Yoga
Posted by at No comments:

Tuesday, August 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:
Large Posterior Chain Move:
Deadlifts: 1x5x144 lbs., 1x5x204 lbs., 1x5x224 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Hoist Roc-It Mid Row: 1x10x165 lbs.
Pull-Ups: 8,7 => 15
Simple Full-Body Explosive Move:
Superset:
Clean & Jerk: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.
Anterior Chain Move:
Ground Zero Free Motion Abdominal: 2x12x70 lbs.
 
Cybex Prestige Strength Back Extension: 2x12x100 lbs.
LifeFitness Standing Calf: 2x12x135 lbs.
 
Cool-Down:
Foam Roller
Posted by at No comments:

Sunday, August 07, 2016

Kettlebells:
Swings: 2x30(15+15)x24 kg.
Cleans: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Run:
3.30 miles
Trail Run at Afton State Park

Cool-Down:
Foam Roller
Posted by at No comments:

Friday, August 05, 2016

Warm-Up:
Foam Roller

Run:
1.80 miles
Outside Run

Strength:
Circuit: 3x
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45

Stretch:
Foam Roller

Run:
1.80 miles
Outside Run

Cool-Down:
Foam Roller
Posted by at No comments:

Thursday, August 04, 2016

Workout:
Hot Vinyasa Yoga
Posted by at No comments:

Tuesday, August 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:
Large Posterior Chain Move:
Deadlifts: 1x7x144 lbs., 1x5x214 lbs., 1x5x224 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Upper-Body Pull:
Pull-Ups: 7
Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x5x156 lbs.
Simple Full-Body Explosive Move:
Kettlebell Figure 8 to a Hold: 1x30x20 kg.
Anterior Chain Move:
Hoist Roc-It Abs: 2x10x185 lbs.
 
Cybex Prestige Strength Back Extension: 2x10x135 lbs.
LifeFitness Standing Calf: 2x10x155 lbs.
 
Cool-Down:
Foam Roller
Posted by at No comments:
Subscribe to: Posts (Atom)