Wednesday, August 28, 2019

Activity Tracking:

Steps: 18,495 ~ 9.7 miles

Tuesday, August 27, 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: 10(5+5)x6x20 kg. Snatches: 10(5+5)x6x16 kg.   Finisher Tornado Ball Slams: 3x50x3 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 10,010 ~ 4.8 miles

Monday, August 26, 2019

Activity Tracking:

Steps: 9,730 ~ 5.1 miles

Sunday, August 25, 2019

Walk: 3.87 miles Lake Elmo Park Reserve Activity Tracking: Steps: 14,846 ~ 6.7 miles

Saturday, August 24, 2019

Activity Tracking:

Steps: 10,411 ~ 5.5 miles

Friday, August 23, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 4.98 miles   Cool-Down: Stretch Activity Tracking: Steps: 8,924 ~ 8.9 miles

Thursday, August 22, 2019

Workout:

Root Yoga Activity Tracking: Steps: 11,124 ~ 5.8 miles

Wednesday, August 21, 2019

Activity Tracking:

Steps: 5,171 ~ 2.7 miles

Tuesday, August 20, 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: 5x3, 10x2; rest 30 seconds between sets

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

Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x200 lbs., 10x2x300 lbs.; rest 30 seconds between sets

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,922 ~ 4.4 miles

Monday, August 19, 2019

Activity Tracking:

Steps: 8,587 ~ 4.5 miles

Sunday, August 18, 2019

Walk: 2.15 miles Lake Elmo Park Reserve Activity Tracking: Steps: 12,324 ~ 5.9 miles

Saturday, August 17, 2019

Activity Tracking:

Steps: 7,987 ~ 4.2 miles

Friday, August 16, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.69 miles Lake Elmo Park Reserve (on bike paths)   Cool-Down: Stretch Activity Tracking: Steps: 6,718 ~ 6.8 miles

Thursday, August 15, 2019

Workout:

Root Yoga Activity Tracking: Steps: 8,584 ~ 4.5 miles

Wednesday, August 14, 2019

Activity Tracking:

Steps: 9,000 ~ 4.7 miles

Tuesday, August 13, 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.

Push-Press: 3x12(6+6)x20 kg.

Pull-Ups: 6,5,5 + 1 negative rep => 17

Superset:

Medicine Ball Slams: 10,9,8,7,6,5,4,3,2,1 => 55 x 20 lbs.

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

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,122 ~ 4.9 miles

Monday, August 12, 2019

Activity Tracking:

Steps: 11,187 ~ 5.9 miles

Sunday, August 11, 2019

Walk: 3.47 miles Afton State Park Activity Tracking: Steps: 13,876 ~ 6.3 miles

Saturday, August 10, 2019

Activity Tracking:

Steps: 6,131 ~ 3.2 miles

Friday, August 09, 2019

Activity Tracking:

Steps: 8,037 ~ 4.2 miles

Thursday, August 08, 2019

Workout:

Root Yoga Activity Tracking: Steps: 8,664 ~ 4.6 miles

Wednesday, August 07, 2019

Activity Tracking:

Steps: 12,446 ~ 6.5 miles

Tuesday, August 06, 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., 1x7x245 lbs.

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

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

Superset:

Medicine Ball Slams: 10,9,8,7,6,5,4,3,2,1 => 55 x 20 lbs.

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

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,532 ~ 5.0 miles

Monday, August 05, 2019

Activity Tracking:

Steps: 8,493 ~ 4.4 miles

Sunday, August 04, 2019

Walk: 2.88 miles Afton State Park Activity Tracking: Steps: 11,311 ~ 5.0 miles

Saturday, August 03, 2019

Activity Tracking:

Steps: 6,053 ~ 3.2 miles

Friday, August 02, 2019

Warm-Up:

Stretch

Workout:

Roller Skiing: Skike V9 Fire 200 3.69 miles Lake Elmo Park Reserve (on bike paths)   Cool-Down: Stretch Activity Tracking: Steps: 6,847 ~ 7.0 miles

Thursday, August 01, 2019

Workout:

Root Yoga Activity Tracking: Steps: 10,254 ~ 5.4 miles

Wednesday, July 31, 2019

Activity Tracking:

Steps: 5,394 ~ 2.8 miles