Tuesday, July 24, 2018

Activity Tracking:

Steps: 11,128 ~ 5.8 miles

Monday, July 23, 2018

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:

Swings: 1x50x24 kg.

Pull-Ups: 6

Swings: 1x40x28 kg.

Pull-Ups: 5

Swings: 1x30x32 kg.

Pull-Ups: 4

Swings: 1x20x40 kg.

Pull-Ups: 4

Swings: 1x10x48 kg.

Pull-Ups: 3

Cool-Down:

Foam Roller Activity Tracking: Steps: 12,244 ~ 5.8 miles

Sunday, July 22, 2018

Activity Tracking:

Steps: 6,552 ~ 3.4 miles

Saturday, July 21, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.84 miles Cool-Down: Stretch Activity Tracking: Steps: 9,160 ~ 8.3 miles

Friday, July 20, 2018

Activity Tracking:

Steps: 7,632 ~ 4.0 miles

Thursday, July 19, 2018

Workout:

Root Yoga Activity Tracking: Steps: 14,444 ~ 7.6 miles

Wednesday, July 19, 2018

Activity Tracking:

Steps: 14,372 ~ 7.6 miles

Tuesday, July 17, 2018

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.

Circuit: 5x

Pull-Ups: 6,5,4,3,3 => 21

Push-Ups: 12,10,8,6,6 => 42

Squats: 18,15,12,9,9 => 63

TechnoGym Aquafeel Skillrow Rower: 1,019 meters (4:28 minutes)

Medicine Ball Slams: 25x20 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 15,739 ~ 7.5 miles

Monday, July 16, 2018

Activity Tracking:

Steps: 12,553 ~ 6.6 miles

Sunday, July 15, 2018

Warm-Up:

Foam Roller

Bike: 14.70 miles Cool-Down: Foam Roller Activity Tracking: Steps: 9,632 ~ 5.0 miles

Saturday, July 14, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.84 miles Cool-Down: Stretch Activity Tracking: Steps: 10,134 ~ 8.7 miles

Friday, July 13, 2018

Warm-Up:

Foam Roller

Walk/Jog/Run: 2.01 miles LifeFitness Treadmill   Cool-Down: Foam Roller Activity Tracking: Steps: 8,586 ~ 4.5 miles

Thursday, July 12, 2018

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

Swings: 10x32 kg.

Pull-Ups: 6,5,4,3,2 => 20

Swings: 10x32 kg.

Push-Ups: 12,10,8,6,4 => 40

Swings: 10x32 kg.

Squats: 18,15,12,9,6 => 60

Cool-Down:

Foam Roller Activity Tracking: Steps: 14,648 ~ 6.8 miles

Wednesday, July 11, 2018

Activity Tracking:

Steps: 10,750 ~ 5.7 miles

Tuesday, July 10, 2018

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:

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

Circuit: 5x

Pull-Ups: 5,5,4,3,2 => 19

Push-Ups: 10,10,8,6,4 => 38

Squats: 15,15,12,9,6 => 57

TechnoGym Aquafeel Skillrow Rower: 1,024 meters (4:30 minutes)

Tire Flips: 25x176 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,400 ~ 5.2 miles

Monday, July 09, 2018

Activity Tracking:

Steps: 11,597 ~ 6.1 miles

Sunday, July 08, 2018

Warm-Up:

Stretch

Run: 4.25 miles Trail Run Cool-Down: Stretch Activity Tracking: Steps: 14,614 ~ 7.6 miles

Saturday, July 07, 2018

Activity Tracking:

Steps: 5,537 ~ 3.0 miles

Friday, July 06, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.60 miles Cool-Down: Stretch Activity Tracking: Steps: 5,812 ~ 6.5 miles

Thursday, July 05, 2018

Workout:

Root Yoga Activity Tracking: Steps: 9,642 ~ 5.0 miles

Wednesday, July 04, 2018

Activity Tracking:

Steps: 8,640 ~ 4.6 miles

Tuesday, July 03, 2018

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.

Circuit: 5x

Pull-Ups: 5,4,4,3,3 => 19

Push-Ups: 10,8,8,6,6 => 38

Squats: 15,12,12,9,9 => 57

TechnoGym Skillmill Treadmill: .50 miles

Medicine Ball Slams: 25x20 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 7,935 ~ 3.1 miles

Monday, July 02, 2018

Activity Tracking:

Steps: 8,655 ~ 4.7 miles

Sunday, July 01, 2018

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:

Superset: 2x

Swings: 2x20x32 kg.

Jumping Pull-Ups: 2x10

Superset: 2x

Thrusters: 2x10x16 kg.

TechnoGym Aquafeel Skillrow Rower: 1x168 meters, 1x172 meters

Superset: 2x

Split Jump: 2x20(10+10)

Jump Rope: 2x50

Superset: 2x

Single Arm Row: 2x20(10+10)x28 kg.

Mountain Climber: 2x30(15+15)

Cool-Down:

Foam Roller Activity Tracking: Steps: 7,326 ~ 2.9 miles

Saturday, June 30, 2018

Activity Tracking:

Steps: 6,150 ~ 3.2 miles

Friday, June 29, 2018

Workout: Roller Skiing 3.64 miles Activity Tracking: Steps: 8,017 ~ 7.4 miles

Thursday, June 28, 2018

Workout:

Root Yoga Activity Tracking: Steps: 6,938 ~ 3.7 miles