| 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: 10(5+5)x6x20 kg. |
| Snatches: 10(5+5)x6x16 kg. |
| Cool-Down: |
| Foam Roller |
Friday, November 25, 2016
Wednesday, November 23, 2016
| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 1.49 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Tuesday, November 22, 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. |
| Strength: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x214 lbs., 1x3x234 lbs. |
| Pull-Ups: 10 |
| LifeFitness Lat Pulldown: 2x8x120 lbs. |
| Clean & Jerk: 2x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Sunday, November 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. |
| Strength: |
| Deadlifts: 1x8x144 lbs., 1x7x194 lbs., 1x7x214 lbs. |
| Pull-Ups: 7 |
| TechnoGym Vertical Traction: 2x10x100(50+50) lbs. |
| Snatches: 3x10(5+5)x24 kg. |
| Walk/Jog/Run: |
| .76 miles |
| Cool-Down: |
| Foam Roller |
Friday, November 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: |
| Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x180 lbs., 1x12x215 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x7x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 10(5+3+2) |
| Hammer Strength MTS Row: 2x10x100(50+50) lbs. |
| Hoist Roc-It Abs: 2x10x205 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. |
| Cybex Eagle NX Calf: 2x10x135 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, November 15, 2016
| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 1.50 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Sunday, November 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. |
| Strength: |
| Deadlifts: 1x7x144 lbs., 1x5x204 lbs., 1x5x224 lbs. |
| Pull-Ups: 7,7,7(5+2) => 21 |
| Walk/Jog/Run: |
| .75 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Friday, November 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: |
| Cybex Prestige Strength Leg Press: 1x12x155 lbs., 1x12x185 lbs., 1x12x215 lbs. |
| Nautilus Vertical Chest: 1x7x110 lbs., 1x7x125 lbs., 1x5x140 lbs. |
| Hammer Strength MTS Row: 3x10x100(50+50) lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x100 lbs. |
| Cybex Eagle NX Calf: 2x10x120 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, November 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. |
| Strength: |
| Deadlifts: 1x7x144 lbs., 1x5x199 lbs., 1x5x219 lbs. |
| Pull-Ups: 5,5,5 => 15 |
| Walk/Jog/Run: |
| .73 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Sunday, November 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. |
| Strength: |
| Deadlifts: 1x7x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Walk/Jog/Run: |
| 1.22 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Friday, November 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: |
| LifeFitness Seated Leg Press: 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs. |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 5 |
| Hoist Roc-It Mid Row: 2x5x205 lbs. |
| Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x70 lbs. |
| Cybex Eagle NX Calf: 2x10x110 lbs. |
| Cool-Down: |
| Foam Roller |
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