| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 2.00 miles |
| Treadmill: BodyGuard Odyssey LS/LS-2 |
| Cool-Down: |
| Foam Roller |
Wednesday, December 28, 2016
Monday, December 26, 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 |
| Swings: 1x10x40 kg. |
| Push-Ups: 10,10,10 => 30 |
| Swings: 1x10x40 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Swings: 1x10x40 kg. |
| Kettlebells Squats: 1x10x40 kg. |
| Swings: 1x10x40 kg. |
| rest 3 minutes |
| Cool-Down: |
| Foam Roller |
Wednesday, December 21, 2016
| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 2.00 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Monday, December 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: |
| Circuit: 10x |
| Row (Concept 2 Rower): 250 meters |
| Cleans: 10(5+5)x28 kg. |
| Swings: 10(5+5)x28 kg. |
| Push-Ups: 5 |
| rest 1 minute |
| Actual Rowing Distance: 2,632 meters (1.64 miles) |
| 262 meters |
| 268 meters |
| 264 meters |
| 260 meters |
| 263 meters |
| 263 meters |
| 265 meters |
| 262 meters |
| 262 meters |
| 263 meters |
| Cool-Down: |
| Foam Roller |
Saturday, December 17, 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., 2x20(10+10)x140 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| LifeFitness Lat Pulldown: 1x10x100 lbs., 1x8x120 lbs., 1x7x140 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. |
| Cybex Eagle NX Calf: 2x10x135 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, December 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: 1x8x144 lbs., 1x5x214 lbs., 1x3x244 lbs. |
| Pull-Ups: 7,5,5 => 17 |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Clean & Jerk: 1x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Sunday, December 11, 2016
| Warm-Up: |
| Foam Roller |
| Bike: |
| 9.9 miles |
| Stages Cycling Stationary Bike |
| Cool-Down: |
| Foam Roller |
Friday, December 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: |
| Cybex Prestige Strength Leg Press: 1x12x155 lbs., 2x20(10+10)x135 lbs. |
| Nautilus Vertical Chest Press: 1x8x95 lbs., 1x7x125 lbs., 1x5x140 lbs. |
| Pull-Ups: 5 |
| Hoist Roc-It Mid Row: 1x7x205 lbs., 1x7x245 lbs. |
| LifeFitness Knee-Ups: 2x15 |
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. |
| Cybex Eagle NX Calf: 2x10x135 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, December 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: 1x8x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Pull-Ups: 7 |
| Hoist Roc-It Mid Row: 1x8x205 lbs., 1x8x245 lbs. |
| Snatches: 3x10(5+5)x24 kg. |
| Walk/Jog/Run: |
| .78 miles |
| Cool-Down: |
| Foam Roller |
Sunday, December 04, 2016
| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 1.80 miles |
| LifeFitness Treadmill |
| Cool-Down: |
| Foam Roller |
Friday, December 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: |
| Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. |
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Pull-Ups: 5 |
| LifeFitness Low Row: 2x10x120 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex Eagle NX Calf: 2x10x125 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x100 lbs. |
| Cool-Down: |
| Foam Roller |
Tuesday, November 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. |
| Strength: |
| Deadlifts: 1x10x144 lbs., 1x7x194 lbs., 1x7x214 lbs. |
| Pull-Ups: 5,5,5 => 15 |
| Snatches: 3x10(5+5)x24 kg. |
| Cool-Down: |
| Foam Roller |
Sunday, November 27, 2016
| Warm-Up: |
| Foam Roller |
| Walk/Jog/Run: |
| 1.50 miles |
| Treadmill: BodyGuard Odyssey LS/LS-2 |
| Cool-Down: |
| Foam Roller |
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