Monday, February 27, 2017

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 3x20(10+10)x24 kg.

Strength:

L: Swing, Clean, Press, Squat (20" box); 1,1,1,1 R: Swing, Clean, Press, Squat (20" box); 1,1,1,1 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 2,2,2,2 R: Swing, Clean, Press, Squat (20" box); 2,2,2,2 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 3,3,3,3 R: Swing, Clean, Press, Squat (20" box); 3,3,3,3 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 4,4,4,4 R: Swing, Clean, Press, Squat (20" box); 4,4,4,4 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 5,5,5,5 R: Swing, Clean, Press, Squat (20" box); 5,5,5,5 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 4,4,4,4 R: Swing, Clean, Press, Squat (20" box); 4,4,4,4 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 3,3,3,3 R: Swing, Clean, Press, Squat (20" box); 3,3,3,3 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 2,2,2,2 R: Swing, Clean, Press, Squat (20" box); 2,2,2,2 x 20 kg.

L: Swing, Clean, Press, Squat (20" box); 1,1,1,1 R: Swing, Clean, Press, Squat (20" box); 1,1,1,1 x 20 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,401 ~ 4.6 miles

Sunday, February 26, 2017

Activity Tracking:

Steps: 7,563 ~ 4.0

Saturday, February 25, 2017

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 3x20(10+10)x24 kg.

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs.

Kettlebell Rows: 3x10(5+5)x28 kg.

Ab-OrigiOnals: 3x12

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,981 ~ 4.9

Friday, February 24, 2017

Activity Tracking:

Steps: 8,841 ~ 4.6

Thursday, February 24, 2017

Workout:

Hot Vinyasa Yoga Activity Tracking: Steps: 11,010 ~ 5.9

Wednesday, February 22, 2017

Warm-Up:

Foam Roller

Run: 2.33 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 15,992 ~ 8.4

Tuesday, February 21, 2017

Activity Tracking:

Steps: 9,426 ~ 4.9 miles

Monday, February 20, 2017

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Strength:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Pull-Ups: 5,5,5 => 15

Snatches: 3x10(5+5)x24 kg.

Ab-OrigiOnals: 3x10

Cool-Down:

Foam Roller Activity Tracking: Steps: 10,926 ~ 5.4 miles

Sunday, February 19, 2017

Activity Tracking:

Steps: 6,930 ~ 3.6 miles

Saturday, February 18, 2017

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

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: 1x12x110 lbs., 1x12x150 lbs., 1x12x200 lbs.

Nautilus Vertical Chest Press: 1x5x115 lbs., 1x5x130 lbs., 1x5x140 lbs.

Hammer Strength MTS Row: 3x7x120 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Cybex Prestige Strength Back Extension: 2x12x75 lbs.

Cybex Eagle NX Calf: 2x12x130 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,257 ~ 5.4 miles

Friday, February 17, 2017

Activity Tracking:

Steps: 11,389 ~ 6.0 miles

Thursday, February 16, 2017

Workout:

Hot Vinyasa Yoga Activity Tracking: Steps: 15,064 ~ 8.1 miles

Wednesday, February 15, 2017

Warm-Up:

Foam Roller

Run: 2.75 miles LifeFitness Elliptical   Cool-Down: Foam Roller Activity Tracking: Steps: 15,658 ~ 7.9 miles

Tuesday, February 14, 2017

Activity Tracking:

Steps: 10,742 ~ 5.6 miles

Monday, February 13, 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.

Workout: Circuit: 3x Swings: 1x10(5+5)x32 kg. Push-Ups: 10,10,10 => 30 Swings: 1x10(5+5)x32 kg. Pull-Ups: 5,5,5 => 15 Swings: 1x10(5+5)x32 kg. Kettlebells Squats: 1x10x32 kg. Swings: 1x10(5+5)x32 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 11,279 ~ 5.2 miles

Sunday, February 12, 2017

Activity Tracking:

Steps: 5,667 ~ 3.0 miles

Saturday, February 11, 2017

Warm-Up:

Foam Roller

Walk/Jog/Run: 3.0 miles LifeFitness Treadmill   Cool-Down: Foam Roller Activity Tracking: Steps: 11,747 ~ 6.8 miles

Friday, February 10, 2017

Activity Tracking:

Steps: 9,974 ~ 5.2 miles

Thursday, February 09, 2017

Workout:

Hot Vinyasa Yoga Activity Tracking: Steps: 13,111 ~ 6.8 miles

Wednesday, February 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., 1x3x224 lbs., 1x3x234 lbs.

Pull-Ups: 5,4,4,5,2 => 20

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,366 ~ 5.4 miles

Tuesday, February 07, 2017

Activity Tracking:

Steps: 8,763 ~ 4.6 miles

Monday, February 06, 2017

Warm-Up:

Foam Roller

Bike:

25-30 minutes EA-FA2

Actual: 30:03.0

Miles: 8.3

Average Watts: 114

Stages Cycling Stationary Bike

Warm-Up: 5 minutes

Main Set: 10 x 1 minute hard, 1 minute easy

Cool-Down: 5 minutes

Cool-Down:

Foam Roller Activity Tracking: Steps: 10,935 ~ 5.7 miles

Sunday, February 05, 2017

Activity Tracking:

Steps: 5,845 ~ 3.1 miles

Saturday, February 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.

Workout:

Ground Zero Free Motion Squat: 1x10x120 lbs., 1x10x140 lbs., 1x10x160 lbs.

Nautilus Vertical Chest Press: 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs.

Hoist Roc-It Lat Pulldown: 1x8x136 lbs., 1x8x146 lbs., 1x8x156 lbs.

MTS Hammer Strength Abdominal Crunch: 2x10x80 lbs.

Cybex Prestige Strength Back Extension: 2x10x75 lbs.

Cybex Eagle NX Calf: 2x10x125 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 7,698 ~ 3.5 miles

Friday, February 03, 2017

Activity Tracking:

Steps: 5,236 ~ 2.8 miles

Thursday, February 02, 2017

Workout:

Hot Vinyasa Yoga Activity Tracking: Steps: 13,578 ~ 7.2 miles

Wednesday, February 01, 2017

Warm-Up:

Foam Roller

Walk/Jog/Run: 2.50 miles LifeFitness Treadmill Cool-Down: Foam Roller Activity Tracking: Steps: 18,031 ~ 9.9 miles

Tuesday, January 31, 2017

Activity Tracking:

Steps: 10,686 ~ 5.6 miles

Monday, January 30, 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: 2x20(10+10)x24 kg.

Workout:

Circuit: 5x

Swings: 1x50x24 kg., 1x40x28 kg., 1x30x32 kg., 1x20x40 kg., 1x10x48 kg.

Jump Rope: 10,20,30,40,50 => 150

Kettlebell Rows: 5x10(5+5)x28 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,360 ~ 5.9 miles

Sunday, January 29, 2017

Activity Tracking:

Steps: 7,470 ~ 3.9 miles