| Activity Tracking: |
| Steps: 5,855 ~ 3.1 miles |
Tuesday, October 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:
|
Sunday, October 21, 2018
| Warm-Up: | |||||
| Foam Roller | |||||
Run:
|
Friday, October 19, 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: 5x | ||
| Pull-Ups: 7,6,5,4,3 => 25 | ||
| Swings: 5x15x32 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, October 16, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Walk/Jog/Run:
|
Sunday, October 14, 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: | ||
| Clean & Press: 4x6(3+3)x20 kg. | ||
| Snatches: 4x8(4+4)x24 kg. | ||
| Superset: 4x | ||
| One-Legged Squat (20" box): 4x10(5+5) | ||
| Dynamic Strength & Fitness Glute Ham Developer Back Extension: 4x10 | ||
| Superset: 4x | ||
| Pull-Ups: 4x5 | ||
| Push-Ups: 4x10 | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, October 13, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Wednesday, October 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: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Pull-Ups: 7,6,5,4,3 => 25 | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, October 07, 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: | ||
| Ground Zero Free Motion Squat: 1x10x100 lbs., 1x10x120 lbs., 1x10x140 lbs. | ||
| Ground Zero Free Motion Chest: 1x10x70 lbs., 1x10x80 lbs., 1x7x90 lbs. | ||
| Ground Zero Free Motion Lat: 1x10x80 lbs., 1x10x90 lbs., 1x10x100 lbs. | ||
| Ground Zero Free Motion Abdominal: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, October 06, 2018
| Warm-Up: | |||||
| Foam Roller | |||||
Run:
|
Wednesday, October 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: | ||
| Landmine Squat Thruster: 3x10x55 lbs. | ||
| Kettlebell Swings: 3x15x32 kg. | ||
| Superset: 3x | ||
| Pull-Ups: 6,6,5,4,3 => 24 | ||
| Push-Ups: 12,12,10,8,6 => 48 | ||
| Tire Flips: 2x25x176 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, October 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: 2x10x32 kg. | ||
| Jumping Pull-Ups: 2x10 | ||
| Superset: 2x | ||
| Snatches: 2x10(5+5)x24 kg. | ||
| TechnoGym Aquafeel Skillrow Rower: 173 meters, 172 meters | ||
| Superset: 2x | ||
| Split Jumps: 2x10(5+5) | ||
| Jump Rope: 2x50 | ||
| Superset: 2x | ||
| Single Arm Row: 2x10(5+5)x28 kg. | ||
| Mountain Climbers: 2x20 | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, September 28, 2018
| Warm-Up: | |||||
| Stretch | |||||
| Workout: Roller Skiing
|
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