Tuesday, September 27, 2016

Workout:
Hot Vinyasa Yoga
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Sunday, September 25, 2016

Warm-Up:
Foam Roller

Walk/Jog/Run:
2.05 miles
LifeFitness Treadmill

Cool-Down:
Foam Roller
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Saturday, September 24, 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 & Jerk: 1x10(5+5)x24 kg., Snatches: 1x10(5+5)x24 kg., Clean & Jerk: 1x10(5+5)x24 kg.
Pull-Ups: 7,7,7 => 21
Push-Ups: 14,14,14 => 42
Squats: 21,21,21 => 63
 
Hoist Roc-It Abs: 3x15x185 lbs.
Cybex Prestige Strength Back Extension: 3x15x100 lbs.
 
TANK Sled (Level 2): 3 x 84 feet
 
Cool-Down:
Foam Roller
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Thursday, September 22, 2016

Workout:
Hot Vinyasa Yoga
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Wednesday, September 21, 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., 1x10x180 lbs., 1x10x200 lbs.
Nautilus Vertical Chest: 1x7x100 lbs., 1x7x125 lbs., 1x5x140 lbs.
Pull-Ups: 10
Hoist Roc-It Mid Row: 2x7x205 lbs.
Ground Zero Free Motion Abdominals: 2x12x70 lbs.
Cybex Prestige Strength Back Extension: 2x12x100 lbs.
Cybex Eagle NX Calf: 2x12x125 lbs.
Cool-Down:
Foam Roller
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Sunday, September 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: 
Circuit: 3x
Clean & Jerk: 1x10(5+5)x24 kg., Snatches: 1x10(5+5)x24 kg., Clean & Jerk: 1x10(5+5)x24 kg.
Pull-Ups: 7,7,7 => 21
Push-Ups: 14,14,14 => 42
Squats: 21,21,21 => 63
 
Hoist Roc-It Abs: 2x12x185 lbs.
Ground Zero Free Motion Abdominals: 1x12x80 lbs.
Cybex Prestige Strength Back Extension: 3x12x100 lbs.
 
TANK Sled (Level 2): 2 x 84 feet
 
Cool-Down:
Foam Roller
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Friday, September 09, 2016

Warm-Up:
Foam Roller

Run:
1.80 miles
Outside Run

Strength:
Squat to Row: 3x10x67.5 kg.
TANK Sled (Level 2): 2 x 84 feet

Stretch:
Foam Roller

Run:
1.80 miles
Outside Run

Cool-Down:
Foam Roller
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Thursday, September 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:
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:
Pull-Ups: 10
Hoist Roc-It Mid Row: 2x5x265 lbs.
Simple Full-Body Explosive Move:
TANK Sled (Level 2): 4 x 84 feet
Anterior Chain Move:
Hoist Roc-It Abs: 2x12x165 lbs.
 
Cybex Prestige Strength Back Extension: 2x12x140 lbs.
LifeFitness Standing Calf: 2x12x135 lbs.
 
Cool-Down:
Foam Roller
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Tuesday, September 06, 2016

Workout:
Hot Vinyasa Yoga
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Monday, September 05, 2016

Warm-Up:
Foam Roller
 
Walk/Jog/Run:
2.10 miles
LifeFitness Treadmill
 
Cool-Down:
Foam Roller
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Saturday, September 03, 2016

Warm-Up:
Foam Roller

Run:
1.70 miles
Outside Run

Strength:
Squat to Row: 5x10x62.5 kg.

Stretch:
Foam Roller

Run:
1.80 miles
Outside Run

Cool-Down:
Foam Roller
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Friday, September 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:
Ground Zero Free Motion Squat: 1x10x120 lbs., 1x10x140 lbs., 1x10x160 lbs.
Upper-Body Push:
Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x5x205 lbs.
Upper-Body Pull:
Pull-Ups: 10,5,5 => 20
Simple Full-Body Explosive Move:
TANK Sled (Level 2): 4 x 84 feet
Anterior Chain Move:
Hoist Roc-It Abs: 2x12x165 lbs.
 
Cybex Prestige Strength Back Extension: 2x12x140 lbs.
Hammer Strength Seated Calf: 2x10x70 lbs.
 
Cool-Down:
Foam Roller
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Wednesday, August 31, 2016

Strength:
Warm-Up:
Foam Roller
 
Swings: 3x20(10+10)x24 kg.
 
Workout:
Circuit: 3x
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.
Pull-Ups: 5,5,5 => 15

Run:
2.40 miles
Outside Run
 
Cool-Down:
Foam Roller
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