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: 1x20(5+5+5+5)x28 kg. | ||
Strength: | ||
Circuit: 5x | ||
Swings: 1x10(5+5)x32 kg. | ||
Burpee + Push-Up + Pull-Up: 4,4,4,4,4 => 20 | ||
Cool-Down: | ||
Foam
Roller
|
Saturday, January 28, 2017
Wednesday, January 25, 2017
Warm-Up: | |||||
Foam Roller | |||||
Bike: 10.3 miles
|
Monday, January 23, 2017
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., 1x5x194 lbs., 1x5x224 lbs. |
Pull-Ups: 5 |
Hoist Roc-It Mid Row: 1x5x225 lbs., 1x5x245 lbs. |
Nautilus Vertical Chest: 1x5x120 lbs., 2x5x140 lbs. |
Cool-Down: |
Foam Roller |
Saturday, January 21, 2017
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: 1x30(10+10+5+5)x24 kg. |
Strength: |
Circuit: 5x |
Swings: 1x10(5+5)x32 kg. |
Burpee + Push-Up + Pull-Up: 3,3,3,3,3 => 15 |
Cool-Down: |
Foam Roller |
Wednesday, January 18, 2017
Warm-Up: | |||||
Foam Roller | |||||
Bike:
|
Monday, January 16, 2017
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., 1x5x194 lbs., 1x5x214 lbs. |
Pull-Ups: 7 |
Hoist Roc-It Mid Row: 1x7x225 lbs., 1x7x245 lbs. |
Cool-Down: |
Foam Roller |
Saturday, January 14, 2017
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: 1x30(10+10+5+5)x24 kg. |
Strength: |
Circuit: 5x |
Swings: 1x10(5+5)x32 kg. |
Burpee + Push-Up + Pull-Up: 3,3,3,3,3 => 15 |
Cool-Down: |
Foam Roller |
Friday, January 13, 2017
Warm-Up: | |||||
Foam Roller | |||||
Bike:
|
Tuesday, January 10, 2017
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., 1x5x194 lbs., 1x5x214 lbs. | |||||
Pull-Ups: 5 | |||||
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x245 lbs. | |||||
Run:
|
Sunday, January 08, 2017
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., 1x5x194 lbs., 1x5x209 lbs. | |||||
Pull-Ups: 5 | |||||
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x225 lbs. | |||||
Run:
|
Friday, January 06, 2017
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., 1x5x194 lbs., 1x5x209 lbs. |
Hoist Roc-It Lat Pulldown: 1x8x146 lbs., 1x5x156 lbs., 1x5x167 lbs. |
Run: |
1.73 miles |
Precor EFX 576i Elliptical |
Cool-Down: |
Foam Roller |
Wednesday, January 04, 2017
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., 1x5x194 lbs., 1x5x204 lbs. |
Run: |
2.21 miles |
LifeFitness Elliptical |
Cool-Down: |
Foam Roller |
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