Monday, May 25, 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:

Clubbell Full Body Workout

Circuit: 4x

Front Swing: 4x20x30(15+15) lbs.

Gamma Cast Squat: 4x10x15 lbs.

Clean to Order Squat: 4x10(5+5)x15 lbs.

Torch Press: 4x5x15 lbs.

Shoulder Cast: 4x10(5+5)x15 lbs.

Flag Press: 4x5x15 lbs.

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 8,206 ~ 3.8 miles

Sunday, May 24, 2020

Activity Tracking:

Steps: 5,780 ~ 3.1 miles

Saturday, May 23, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.38 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,670 ~ 5.1 miles

Friday, May 22, 2020

Activity Tracking:

Steps: 9,505 ~ 5.0 miles

Thursday, May 21, 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:

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

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 10,886 ~ 5.1 miles

Wednesday, May 20, 2020

Activity Tracking:

Steps: 8,012 ~ 4.2 miles

Tuesday, May 19, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.37 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 8,297 ~ 4.4 miles

Monday, May 18, 2020

Activity Tracking:

Steps: 5,522 ~ 3.2 miles

Sunday, May 17, 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: 24(12+12)x6x16 kg.   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,239 ~ 2.5 miles

Saturday, May 16, 2020

Activity Tracking:

Steps: 7,075 ~ 3.7 miles

Friday, May 15, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.32 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,877 ~ 5.2 miles

Thursday, May 14, 2020

Activity Tracking:

Steps: 5,688 ~ 3.0 miles

Wednesday, May 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:

Circuit: 3x

Kettlebell Cleans: 3x10(5+5)x28 kg.

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

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

Squats: 15,15,15 => 45

Cool-Down:

Foam Roller

Crab Swings Activity Tracking: Steps: 5,337 ~ 2.5 miles

Tuesday, May 12, 2020

Activity Tracking:

Steps: 5,266 ~ 2.8 miles

Monday, May 11, 2020

Warm-Up:

Foam Roller

Crab Swings

Bike: 9.95 miles Cannondale CAD3 R600 - CycleRobx Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,307 ~ 3.2 miles

Sunday, May 10, 2020

Activity Tracking:

Steps: 5,240 ~ 2.9 miles

Saturday, May 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

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: 5,766 ~ 2.8 miles

Friday, May 08, 2020

Activity Tracking:

Steps: 6,234 ~ 3.8 miles

Thursday, May 07, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.35 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 8,752 ~ 4.6 miles

Wednesday, May 06, 2020

Activity Tracking:

Steps: 6,019 ~ 3.6 miles

Tuesday, May 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: 10(5+5)x6x20 kg. Snatches: 10(5+5)x6x16 kg. Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 5,735 ~ 2.7 miles

Monday, May 04, 2020

Activity Tracking:

Steps: 5,470 ~ 3.4 miles

Sunday, May 03, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.40 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,404 ~ 4.9 miles

Saturday, May 02, 2020

Activity Tracking:

Steps: 12,476 ~ 6.5 miles

Friday, May 01, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.46 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 9,933 ~ 5.3 miles

Thursday, April 30, 2020

Activity Tracking:

Steps: 5,358 ~ 3.0 miles

Wednesday, April 29, 2020

Warm-Up:

Circuit: 3x

Prying Goblet Squat: 3x5x25 lbs.

StrongFirst Hip Bridge: 3x5

Halo: 3x5x25 lbs.

Workout:

Swings: 10x10x24 kg.

Turkish Get-Up: 1x10(5+5)x25 lbs.

Cool-Down:

90/90 Stretch

QL Straddle Activity Tracking: Steps: 5,220 ~ 2.7 miles

Tuesday, April 28, 2020

Activity Tracking:

Steps: 5,276 ~ 2.9 miles

Monday, April 27, 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: 24(12+12)x6x16 kg.   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 7,403 ~ 3.6 miles