Tuesday, July 30, 2019

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: 1x7x144 lbs., 1x7x194 lbs., 1x7x224 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,437 ~ 4.5 miles

Monday, July 29, 2019

Activity Tracking:

Steps: 10,260 ~ 5.4 miles

Sunday, July 28, 2019

Walk: 3.35 miles Afton State Park Activity Tracking: Steps: 12,210 ~ 5.3 miles

Saturday, July 27, 2019

Activity Tracking:

Steps: 6,316 ~ 3.3 miles

Friday, July 26, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.70 miles Lake Elmo Park Reserve (on bike paths)   Cool-Down: Stretch Activity Tracking: Steps: 6,231 ~ 6.8 miles

Thursday, July 25, 2019

Workout:

Root Yoga Activity Tracking: Steps: 8,981 ~ 4.7 miles

Wednesday, July 24, 2019

Activity Tracking:

Steps: 5,481 ~ 2.9 miles

Tuesday, July 23, 2019

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: 30(15+15)x6x16 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 9,557 ~ 4.7 miles

Monday, July 22, 2019

Activity Tracking:

Steps: 9,666 ~ 5.1 miles

Sunday, July 21, 2019

Walk: 3.13 miles Afton State Park Activity Tracking: Steps: 13,886 ~ 6.5 miles

Saturday, July 20, 2019

Activity Tracking:

Steps: 7,198 ~ 3.8 miles

Friday, July 19, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.67 miles Lake Elmo Park Reserve (on bike paths) Cool-Down: Stretch Activity Tracking: Steps: 9,183 ~ 8.2 miles

Thursday, July 18, 2019

Workout:

Root Yoga Activity Tracking: Steps: 8,729 ~ 4.6 miles

Wednesday, July 17, 2019

Activity Tracking:

Steps: 5,929 ~ 3.3 miles

Tuesday, July 16, 2019

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: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs.

Push-Press: 3x10(5+5)x20 kg.

Pull-Ups: 5,5,5 => 15

Superset:

Swings: 10,9,8,7,6,5,4,3,2,1 => 55 x 32 kg.

Burpees: 10,9,8,7,6,5,4,3,2,1 => 55

Cool-Down:

Foam Roller Activity Tracking: Steps: 13,043 ~ 6.0 miles

Monday, July 15, 2019

Warm-Up:

Foam Roller

Workout:

Octane Fitness XT4700 Elliptical 5.24 miles   Cool-Down: Foam Roller Activity Tracking: Steps: 14,070 ~ 8.0 miles

Sunday, July 14, 2019

Activity Tracking:

Steps: 7,716 ~ 4.1 miles

Saturday, July 13, 2019

Activity Tracking:

Steps: 7,922 ~ 4.2 miles

Friday, July 12, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.68 miles Cool-Down: Stretch Activity Tracking: Steps: 6,982 ~ 7.3 miles

Thursday, July 11, 2019

Workout:

Root Yoga Activity Tracking: Steps: 10,430 ~ 5.5 miles

Wednesday, July 10, 2019

Activity Tracking:

Steps: 7,188 ~ 3.9 miles

Tuesday, July 09, 2019

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: 1x7x144 lbs., 1x7x194 lbs., 1x7x234 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45 TechnoGym Treadmill: 3 x 50 yards x 150 watts; rest 30 seconds between reps Cool-Down: Foam Roller Activity Tracking: Steps: 9,892 ~ 4.3 miles

Monday, July 08, 2019

Activity Tracking:

Steps: 10,461 ~ 5.5 miles

Sunday, July 07, 2019

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:

Cleans: 15x4(2+2)x32 kg.; rest 30 seconds between sets

Pull-Ups: 15x2; rest 30 seconds between sets

Bench Press: 10x2x114 lbs.; rest 30 seconds between sets

Cybex Prestige Strength Leg Press: 1x10x175 lbs., 1x10x200 lbs., 10x2x300 lbs.; rest 30 seconds between sets

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,906 ~ 4.4 miles

Saturday, July 06, 2019

Activity Tracking:

Steps: 5,120 ~ 2.7 miles

Friday, July 05, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.68 miles Cool-Down: Stretch Activity Tracking: Steps: 7,933 ~ 7.7 miles

Thursday, July 04, 2019

Activity Tracking:

Steps: 6,489 ~ 3.4 miles

Wednesday, July 03, 2019

Warm-Up:

Foam Roller

Workout:

Octane Fitness XT4700 Elliptical 5.20 miles   Cool-Down: Foam Roller Activity Tracking: Steps: 13,901 ~ 9.8 miles

Tuesday, July 02, 2019

Activity Tracking:

Steps: 6,788 ~ 3.6 miles

Monday, July 01, 2019

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: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs.

Push-Press: 3x10(5+5)x20 kg.

Pull-Ups: 5,5,5 => 15

Superset:

Swings: 10,9,8,7,6,5,4,3,2,1 => 55 x 32 kg.

Burpees: 10,9,8,7,6,5,4,3,2,1 => 55

Cool-Down:

Foam Roller Activity Tracking: Steps: 7,934 ~ 3.1 miles

Sunday, June 30, 2019

Activity Tracking:

Steps: 6,605 ~ 3.5 miles

Saturday, June 29, 2019

Activity Tracking:

Steps: 8,715 ~ 4.6 miles

Friday, June 28, 2019

Warm-Up:

Foam Roller

Run: 2.45 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 10,164 ~ 5.4 miles

Thursday, June 27, 2019

Workout:

Root Yoga Activity Tracking: Steps: 6,636 ~ 3.5 miles

Wednesday, June 26, 2019

Activity Tracking:

Steps: 6,644 ~ 3.6 miles