| Activity Tracking: |
| Steps: 12,401 ~ 6.5 miles |
Friday, September 27, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, September 24, 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: | ||
| Superset: 3x | ||
| Cleans: 3x10(5+5)x28 kg. | ||
| Deadlift Burpees with Push-Ups: 3x10x80(40+40) kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, September 22, 2019
Walk:
|
Friday, September 20, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, September 17, 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., 1x5x244 lbs., 1x1x294 lbs. | ||
| Pull-Ups: 5,5,5 + 1 negative rep => 16 | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, September 15, 2019
Walk:
|
Friday, September 13, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, September 10, 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., 1x7x229 lbs. | ||||
| Circuit: 3x | ||||
| Pull-Ups: 7,6,6 + 1 negative rep => 20 | ||||
| Push-Ups: 14,12,12 => 38 | ||||
| Squats: 21,18,18 => 57 Concept 2 SkiErg: 787 meters (.49 miles)
|
Sunday, September 08, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, September 06, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, September 03, 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: 5,5,5 + 1 negative rep => 16 | ||
| 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
|
Sunday, September 01, 2019
Walk:
|
Friday, August 30, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
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