Warm-Up: | |||||||
Foam Roller | |||||||
Run:
|
Friday, August 25, 2017
Tuesday, August 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: | ||
Cybex Prestige Strength Leg Press: 1x12x130 lbs. 1x12x180 lbs., 1x12x230 lbs. | ||
Nautilus Vertical Chest: 1x5x100 lbs., 1x5x115 lbs., 1x5x125 lbs. | ||
Hoist Roc-It Mid Row: 1x7x185 lbs., 1x7x205 lbs., 1x7x225 lbs. | ||
Ground Zero Free Motion Abdominals: 2x10x70 lbs. | ||
Cybex Prestige Strength Back Extension: 2x10x100 lbs. | ||
Cybex Eagle NX Calf: 2x10x115 lbs. | ||
Cool-Down: | ||
Foam
Roller
|
Sunday, August 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. | ||||||
Workout:
|
Thursday, August 17, 2017
Warm-Up: | |||||||
Foam Roller | |||||||
Run:
|
Tuesday, August 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: | ||
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
Cardio: | ||
Concept 2 Rower: 2,030 meters (1.26 miles); time: 09:22.0 | ||
Cool-Down: | ||
Foam
Roller
|
Thursday, August 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: 2x20(10+10)x24 kg. | ||
Cardio Strength: | ||
Burpee + Push-Up + Pull-Up: 10 | ||
Clean & Jerk: 1x10(5+5)x24 kg. | ||
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. | ||
Cool-Down: | ||
Foam
Roller
|
Tuesday, August 08, 2017
Warm-Up: | |||||||
Foam Roller | |||||||
Run:
|
Monday, August 07, 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, August 05, 2017
Warm-Up: | |||||
Stretch | |||||
Run:
|
Tuesday, August 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:
|
Sunday, July 30, 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., 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
|
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