| 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. |
| Strength: |
| Deadlifts: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs. |
| Walk/Jog/Run: |
| 16:00 minutes |
| 1.03 miles |
| Treadmill: BodyGuard Odyssey LS/LS-2 |
| Cool-Down: |
| Foam Roller |
Wednesday, October 26, 2016
Monday, October 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: 2x20(10+10)x24 kg. |
| Workout: |
| Circuit: 5x |
| 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 |
Wednesday, October 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: |
| LifeFitness Seated Leg Press: 1x12x155 lbs., 1x12x180 lbs., 1x12x210 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x7x175 lbs., 1x7x190 lbs. |
| Pull-Ups: 10 |
| Hoist Roc-It Mid Row: 1x7x245 lbs., 1x7x265 lbs. |
| Hoist Roc-It Abs: 2x12x225 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x135 lbs. |
| Cybex Eagle NX Calf: 2x12x135 lbs. |
| Cool-Down: |
| Foam Roller |
Sunday, October 16, 2016
| Warm-Up: | ||||||||||
| Foam
Roller Run: 1.70 miles Outside Run
|
Friday, October 14, 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: 3x14(7+7)x20 kg. |
| Pull-Ups: 7,7,7 => 21 |
| Push-Ups: 14,14,14 => 42 |
| Squats: 21,21,21 => 63 |
| Hoist Roc-It Abs: 2x12x205 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x105 lbs. |
| Cybex Eagle NX Calf: 2x12x150 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, October 11, 2016
| Warm-Up: | |||
| Foam Roller | |||
| Bike: 8.0 miles
|
Sunday, October 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: |
| LifeFitness Seated Leg Press: 1x12x150 lbs., 1x12x175 lbs., 1x12x200 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 12 |
| Hoist Roc-It Mid Row: 1x7x225 lbs., 1x5x245 lbs. |
| Hoist Roc-It Abs: 2x12x185 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x125 lbs. |
| Cybex Eagle NX Calf: 2x12x130 lbs. |
| Cool-Down: |
| Foam Roller |
Friday, October 07, 2016
| Warm-Up: | ||||
| Foam Roller | ||||
| Bike: 6.53 miles
|
Tuesday, October 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: |
| Ladder: |
| Clean & Press: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 20 kg. |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25 |
| Push-Ups: 2,4,6,8,10,8,6,4,2 => 50 |
| Squats: 3,6,9,12,15,12,9,6,3 => 75 |
| Cool-Down: |
| Foam Roller |
Sunday, October 02, 2016
| Warm-Up: | |||||||||
| Foam
Roller Run: 1.80 miles Outside Run Strength:
|
Saturday, October 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: |
| LifeFitness Seated Leg Press: 1x12x110 lbs., 1x12x150 lbs., 1x12x190 lbs. |
| Nautilus Vertical Chest: 1x5x115 lbs., 1x5x125 lbs., 1x5x135 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Mid Row: 2x7x205 lbs. |
| Hoist Roc-It Abs: 2x12x185 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x100 lbs. |
| Cybex Eagle NX Calf: 2x12x125 lbs. |
| Cool-Down: |
| Foam Roller |
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