Wednesday, June 24, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.35 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 7,976 ~ 4.2 miles

Tuesday, June 23, 2020

Activity Tracking:

Steps: 9,380 ~ 4.9 miles

Monday, June 22, 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: 11,840 ~ 5.6 miles

Sunday, June 21, 2020

Activity Tracking:

Steps: 5,230 ~ 3.0 miles

Saturday, June 20, 2020

Walk: 2.01 miles Walk with 35 lbs. (20 lbs. in X-Vest + 15 lb. Body Bar) Activity Tracking: Steps: 10,407 ~ 4.9 miles

Friday, June 19, 2020

Activity Tracking:

Steps: 5,026 ~ 3.0 miles

Thursday, June 18, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.36 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 7,683 ~ 4.1 miles

Wednesday, June 17, 2020

Activity Tracking:

Steps: 7,696 ~ 4.2 miles

Tuesday, June 16, 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: 5,028 ~ 2.5 miles

Monday, June 15, 2020

Activity Tracking:

Steps: 5,344 ~ 3.0 miles

Sunday, June 14, 2020

Walk: 2.81 miles Activity Tracking: Steps: 11,385 ~ 5.1 miles

Saturday, June 13, 2020

Activity Tracking:

Steps: 5,852 ~ 3.1 miles

Friday, June 12, 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

Deadlift Burpees: 3x5x64(32+32) 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: 5,445 ~ 2.5 miles

Thursday, June 11, 2020

Activity Tracking:

Steps: 5,098 ~ 3.1 miles

Wednesday, June 10, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.57 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 7,540 ~ 3.9 miles

Tuesday, June 09, 2020

Activity Tracking:

Steps: 5,487 ~ 3.3 miles

Monday, June 08, 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: 5,079 ~ 2.5 miles

Sunday, June 07, 2020

Activity Tracking:

Steps: 6,664 ~ 3.5 miles

Saturday, June 06, 2020

Warm-Up:

Foam Roller

Crab Swings

Bike: 11.07 miles Trek Fuel 70 on bike paths   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 7,071 ~ 3.63 miles

Friday, June 05, 2020

Activity Tracking:

Steps: 5,100 ~ 2.8 miles

Thursday, June 04, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.37 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 8,765 ~ 4.6 miles

Wednesday, June 03, 2020

Activity Tracking:

Steps: 5,542 ~ 3.4 miles

Tuesday, June 02, 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: 6,218 ~ 3.0 miles

Monday, June 01, 2020

Activity Tracking:

Steps: 5,281 ~ 2.9 miles

Sunday, May 31, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.35 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 11,505 ~ 6.0 miles

Saturday, May 30, 2020

Activity Tracking:

Steps: 8,703 ~ 4.6 miles

Friday, May 29, 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: 9,639 ~ 4.7 miles

Thursday, May 28, 2020

Activity Tracking:

Steps: 5,474 ~ 3.1 miles

Wednesday, May 27, 2020

Warm-Up:

Foam Roller

Crab Swings

Run: 2.40 miles Outside Run   Cool-Down: Foam Roller Crab Swings Activity Tracking: Steps: 10,697 ~ 5.6 miles

Tuesday, May 26, 2020

Activity Tracking:

Steps: 5,488 ~ 3.3 miles