| 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: | ||
| Deadlift Burpees+Push-Ups+Jumping Pull-Ups: 3x10x80(40+40) kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, October 30, 2019
Sunday, October 27, 2019
Walk:
|
Friday, October 25, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, October 22, 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: 1x10x144 lbs., 1x7x194 lbs., 1x7x224 lbs. | ||
| Circuit: 3x | ||
| Pull-Ups: 5,5,5 + 2 negative reps => 17 | ||
| 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 (total distance: .09 miles) | ||
| Average Speed: 8.39 mph | ||
| Average Duration: 16 seconds | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, October 20, 2019
Walk:
|
Friday, October 18, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, October 15, 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: | ||
| Octane Fitness AirDyneX Bike: 100 Calories (2.7 miles; 7:40 minutes) | ||
| Circuit: 10x | ||
| Snatches: 10x4(2+2)x24 kg. | ||
| Push-Ups: 10x4 => 40 | ||
| Pull-Ups: 10x3 => 30 | ||
| Octane Fintess AirDyneX Bike: 10x8 calories (2.0 miles) | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, October 13, 2019
Walk:
|
Friday, October 11, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, October 08, 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, October 06, 2019
Walk:
|
Friday, October 04, 2019
| Warm-Up: | |||||||
| Stretch | |||||||
Run:
|
Tuesday, October 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: | ||
| Cleans: 15x4(2+2)x32 kg.; rest 30 seconds between sets | ||
| Pull-Ups: 5x3, 10x2; rest 30 seconds between sets | ||
| Bench Press: 10x2x119 lbs.; rest 30 seconds between sets | ||
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x215 lbs., 10x2x305 lbs.; rest 30 seconds between sets | ||
| Cool-Down: | ||
Foam
Roller
|
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