Sunday, November 29, 2020

Warm-Up:
Stretch

Run:
3.35 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,969 ~ 4.7 miles

Saturday, November 28, 2020

Activity Tracking:
Steps: 5,200 ~ 2.7 miles

Friday, November 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.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Half Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 9,340 ~ 4.5 miles

Thursday, November 26, 2020

Activity Tracking:
Steps: 5,149 ~ 2.8 miles

Wednesday, November 25, 2020

Activity Tracking:
Steps: 9,827 ~ 5.2 miles

Tuesday, November 24, 2020

Warm-Up:
Stretch

Run:
2.73 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,536 ~ 4.9 miles

Monday, November 23, 2020

Activity Tracking:
Steps: 7,557 ~ 4.0 miles

Sunday, November 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.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Half Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,790 ~ 4.0 miles

Saturday, November 21, 2020

Activity Tracking:
Steps: 11,169 ~ 5.9 miles

Friday, November 20, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.16 miles

Activity Tracking:
Steps: 7,595 ~ 3.5 miles

Thursday, November 19, 2020

Walk:
1.92 miles

Activity Tracking:
Steps: 10,427 ~ 4.8 miles

Wednesday, November 18, 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.
Deadlifts: 2x5x144 lbs.

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: 6,635 ~ 2.8 miles

Tuesday, November 17, 2020

Activity Tracking:
Steps: 5,508 ~ 2.9 miles

Monday, November 16, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.09 miles

Activity Tracking:
Steps: 11,078 ~ 5.4 miles

Sunday, November 15, 2020

Activity Tracking:
Steps: 5,504 ~ 3.4 miles

Saturday, November 14, 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.
Deadlifts: 1x5x144 lbs., 1x5x164 lbs.

Workout:
Circuit: 3x
Deadlifts: 3x5x144 lbs.
Burpees + Pull-Ups: 3x1
Burpees + Push-Ups: 3x1
Burpees + Pull-Ups: 3x1
Burpees + Push-Ups: 3x1
Jerks: 3x10(5+5)x20 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,159 ~ 3.5 miles

Friday, November 13, 2020

Activity Tracking:
Steps: 8,705 ~ 4.6 miles

Thursday, November 12, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.28 miles

Activity Tracking:
Steps: 9,422 ~ 4.5 miles

Wednesday, November 11, 2020

Activity Tracking:
Steps: 7,589 ~ 4.0 miles

Tuesday, November 10, 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
Concept 2 SkiErg: 165 meters, 161 meters, 162 meters
Cleans: 3x10(5+5)x24 kg.
Burpees + Push-Ups: 3x5
Medicine Ball Slams: 3x10x20 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 10,661 ~ 4.9 miles

Monday, November 09, 2020

Activity Tracking:
Steps: 6,136 ~ 3.5 miles

Sunday, November 08, 2020

Warm-Up:
Stretch

Run:
2.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,978 ~ 5.8 miles

Saturday, November 07, 2020

Activity Tracking:
Steps: 7,866 ~ 4.2 miles

Friday, November 06, 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: 6,484 ~ 3.0 miles

Thursday, November 05, 2020

Activity Tracking:
Steps: 7,314 ~ 3.9 miles

Wednesday, November 04, 2020

Warm-Up:
Stretch

Run:
2.05 miles
Trail Run at Lake Elmo Park Reserve

Cool-Down:

Stretch

Activity Tracking:

Steps: 9,559 ~ 4.7 miles

Tuesday, November 03, 2020

Activity Tracking:
Steps: 13,382 ~ 7.0 miles

Monday, November 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
Swings: 3x15x32 kg.
Burpees + Push-Ups: 3x5
rest 45 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,393 ~ 2.6 miles

Sunday, November 01, 2020

Activity Tracking:
Steps: 5,176 ~ 2.8 miles

Saturday, October 31, 2020

Activity Tracking:
Steps: 5,964 ~ 3.2 miles

Friday, October 30, 2020

Warm-Up:
Stretch

Run:
2.57 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,685 ~ 8.2 miles