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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