| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Friday, September 15, 2017
Tuesday, September 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: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Icarian Super Squat: 1x10x135 lbs., 2x8x155 lbs., 1x8x165 lbs., 1x8x175 lbs. | ||
| Pull-Ups: 5,4,3,2,2 => 16 | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, September 10, 2017
Walk:
|
Saturday, September 09, 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: | ||
| Circuit: 5x | ||
| Deadlifts: 1x5x144 lbs., 1x4x194 lbs., 1x3x214 lbs., 1x2x224 lbs., 1x1x229 lbs. | ||
| Pull-Ups: 5,4,3,2,1 => 15 | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, September 06, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Monday, September 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: 2x20(10+10)x24 kg. | ||||||
Workout:
|
Saturday, September 02, 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: 1x12x135 lbs. 1x12x185 lbs., 1x12x235 lbs. | ||
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Pull-Ups: 5,4 => 9 | ||
| Hoist Roc-It Mid Row: 1x12x205 lbs. | ||
| Hammer Strength MTS Abdominal Crunch: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x90 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, August 29, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Sunday, August 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: 2x20(10+10)x24 kg. | ||
| Strength: | ||
| Deadlifts: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs. | ||
| Cardio: | ||
| Concept 2 Rower: 2,025 meters (1.26 miles); time: 09:55.0 | ||
| Cool-Down: | ||
Foam
Roller
|
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