Sunday, April 26, 2020

Activity Tracking:

Steps: 5,662 ~ 3.0 miles

Saturday, April 25, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.35 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 13,201 ~ 6.9 miles

Friday, April 24, 2020

Activity Tracking:

Steps: 5,073 ~ 2.8 miles

Thursday, April 23, 2020

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: 1x20(10+10)x24 kg.

Crab Swings

Swings: 1x20(10+10)x24 kg.

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Circuit: 3x

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

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

Squats: 15,15,15 => 45

Landmine Burpees: 3x10x50 lbs.

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 5,283 ~ 2.4 miles

Wednesday, April 22, 2020

Activity Tracking:

Steps: 5,389 ~ 3.1 miles

Tuesday, April 21, 2020

Warm-Up:

Foam Roller

Run: 2.35 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,072 ~ 4.8 miles

Monday, April 20, 2020

Activity Tracking:

Steps: 5,927 ~ 3.5 miles

Sunday, April 19, 2020

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

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 22(11+11)x6x16 kg.   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,141 ~ 2.6 miles

Saturday, April 18, 2020

Activity Tracking:

Steps: 6,180 ~ 3.3 miles

Friday, April 17, 2020

Workout:

TreadMoves: Total Body Sports Conditioning DVD Activity Tracking: Steps: 8,977 ~ 4.3 miles

Thursday, April 16, 2020

Activity Tracking:

Steps: 5,658 ~ 3.3 miles

Wednesday, April 15, 2020

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

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Landmine Thruster: 3x10x30 lbs.

Landmine Row: 3x10x30 lbs.

Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x30 lbs.

Landmine Anti-Rotation: 3x10x30 lbs.

Landmine Reverse Lunge: 3x10(5+5)x30 lbs.

Landmine One-Arm Chest Press: 3x10(5+5)x30 lbs.

rest 2 minutes

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 7,208 ~ 3.4 miles

Tuesday, April 14, 2020

Activity Tracking:

Steps: 8,997 ~ 4.9 miles

Monday, April 13, 2020

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

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 20(10+10)x6x16 kg.   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,027 ~ 2.6 miles

Sunday, April 12, 2020

Activity Tracking:

Steps: 5,393 ~ 2.9 miles

Saturday, April 11, 2020

Warm-Up:

Foam Roller

Run: 2.33 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,022 ~ 4.7 miles

Friday, April 10, 2020

Activity Tracking:

Steps: 5,581 ~ 3.3 miles

Thursday, April 09, 2020

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: 1x20(10+10)x24 kg.

Crab Swings

Swings: 1x20(10+10)x24 kg.

Workout:

Circuit: 3x

Superset 1:

Landmine Bent-Over Row: 1x10x50 lbs.

Pull-Ups: 3

Superset 2:

Landmine One-Arm Chest Press: 1x10(5+5)x35 lbs.

Push-Ups: 6

Superset 3:

Landmine Thruster: 1x10x50 lbs.

Squats: 9

rest: 1 minute

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 5,493 ~ 2.7 miles

Wednesday, April 08, 2020

Activity Tracking:

Steps: 5,004 ~ 2.8 miles

Tuesday, April 07, 2020

Warm-Up:

Foam Roller

Run: 2.32 miles Outside Run Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,688 ~ 5.1 miles

Monday, April 06, 2020

Activity Tracking:

Steps: 5,541 ~ 3.3 miles

Sunday, April 05, 2020

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

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 20(10+10)x6x16 kg.   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,266 ~ 2.6 miles

Saturday, April 04, 2020

Activity Tracking:

Steps: 8,305 ~ 4.7 miles

Friday, April 03, 2020

Warm-Up:

Foam Roller

Crab Swings

Bike: 8.39 miles Cannondale CAD3 R600 - Spinervals 23.0 Time Saver 1: Workout B - Tempo/Time Trial (TT)   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,349 ~ 2.7 miles

Thursday, April 02, 2020

Activity Tracking:

Steps: 5,000 ~ 2.5 miles

Wednesday, April 01, 2020

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

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 4x

Superset 1:

Landmine 1 Arm Shoulder Press: 1x10(5+5)x35 lbs.

Landmine T-Bar Row: 1x5x50 lbs.

rest: 1 minute

Superset 2:

Landmine 1 Arm Cross Chest Press: 1x10(5+5)x35 lbs.

Landmine 1 Arm Lat Row: 1x10(5+5)x35 lbs.

rest: 1 minute

Superset 3:

Landmine Goblet Squats: 1x5x35 lbs.

Landmine Split Squat: 1x10(5+5)x25 lbs.

rest: 1 minute

Superset 4:

Landmine Wood Choppers: 1x20(10+10)x25 lbs.

Landmine Full Core Twists: 1x20(10+10)x25 lbs.

rest: 2 minutes

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 5,455 ~ 2.2 miles

Tuesday, March 31, 2020

Activity Tracking:

Steps: 5,780 ~ 3.2 miles