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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