| 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. | ||
| Workout: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Swings: 1x10(5+5)x20 kg., 24 kg., 28 kg., 32 kg. | ||
| 1x10x40 kg., 48 kg., 40 kg. | ||
| 1x10(5+5)x32 kg., 28 kg., 24 kg., 20 kg. | ||
| Cool-Down: | ||
Foam Roller
|
Saturday, April 29, 2017
Tuesday, April 25, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Wednesday, April 19, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Monday, April 17, 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: | ||
| Circuit: 3x | ||
| Burpee + Push-Up + Pull-Up: 10,10,10 => 30 | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, April 15, 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: 1x12x130 lbs., 1x12x190 lbs., 1x12x230 lbs. | ||
| Nautilus Vertical Chest: 1x5x100 lbs., 1x5x115 lbs., 1x5x130 lbs. | ||
| Pull-Ups: 7 | ||
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x7x146 lbs. | ||
| Hoist Roc-It Abs: 2x12x205 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x110 lbs. | ||
| Cybex Eagle NX Calf: 2x12x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, April 12, 2017
| Warm-Up: | |||||||||||
| Foam Roller | |||||||||||
Run:
|
Monday, April 10, 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: | ||
| Circuit: 3x | ||
| Burpee + Push-Up + Pull-Up: 10,10,10 => 30 | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, April 08, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Tuesday, April 04, 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: 1x12x130 lbs., 1x12x180 lbs., 1x12x220 lbs. | ||
| Nautilus Vertical Chest: 1x5x100 lbs., 1x5x115 lbs., 1x5x125 lbs. | ||
| Pull-Ups: 5 | ||
| Hoist Roc-It Mid Row: 1x5x225 lbs., 1x5x245 lbs. | ||
| Hoist Roc-It Abs: 1x10x165 lbs., 1x10x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 1x10x90 lbs., 1x10x100 lbs. | ||
| Cybex Eagle NX Calf: 1x10x115 lbs., 1x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
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