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:
|
Sunday, May 28, 2017
Wednesday, May 24, 2017
Warm-Up: | |||||||
Foam Roller | |||||||
Run:
|
Monday, May 22, 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. | |||||||||||||||||||||
Workout:
|
Saturday, May 20, 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:
|
Wednesday, May 17, 2017
Warm-Up: | |||||||
Foam Roller | |||||||
Run:
|
Monday, May 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: 2x20(10+10)x24 kg. | ||
Strength: | ||
Circuit: 3x | ||
Burpee + Push-Up + Pull-Up: 10 | ||
Snatches: 1x10(5+5)x24 kg. | ||
Burpee + Push-Up + Pull-Up: 10 | ||
Clean & Jerk: 1x10(5+5)x24 kg. | ||
Burpee + Push-Up + Pull-Up: 10 | ||
Swings: 1x20(5+5+5+5)x24 kg. | ||
Cool-Down: | ||
Foam Roller
|
Saturday, May 13, 2017
Bike:
|
Friday, May 12, 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: | ||
LifeFitness Leg Press: 1x10x135 lbs., 1x10x180 lbs., 1x10x220 lbs. | ||
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
Pull-Ups: 7 | ||
Ground Zero Free Motion Lat: 2x7x100 lbs. | ||
Ground Zero Free Motion Abdominals: 1x12x80 lbs. | ||
Cybex Prestige Strength Back Extension: 1x12x110 lbs. | ||
Cybex Eagle NX Calf: 1x12x120 lbs. | ||
Cool-Down: | ||
Foam Roller
|
Wednesday, May 10, 2017
Warm-Up: | ||||||
Foam Roller | ||||||
Run:
|
Monday, May 08, 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. | |||||||||||||||||||||
Workout:
|
Saturday, May 06, 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. | ||
Workout: | ||
LifeFitness Leg Press: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs. | ||
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
Pull-Ups: 8 | ||
Hoist Roc-It Lat Pulldown: 1x5x146 lbs., 1x5x156 lbs. | ||
Cool-Down: | ||
Foam Roller
|
Wednesday, May 03, 2017
Warm-Up: | ||||||
Foam Roller | ||||||
Run: 1.75 miles
|
Monday, May 01, 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. | ||
Workout: | ||
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x214 lbs., 1x3x224 lbs. | ||
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x3x190 lbs., 1x3x205 lbs. | ||
Pull-Ups: 5,5 => 10 | ||
Hoist Roc-It Mid Row: 1x5x205 lbs., 1x5x245 lbs. | ||
Hoist Roc-It Abs: 2x10x225 lbs. | ||
Cybex Prestige Strength Back Extension: 2x10x115 lbs. | ||
Cybex Eagle NX Calf: 2x10x130 lbs. | ||
Cool-Down: | ||
Foam Roller
|
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