Monday, April 26, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Swings: 4x25x32 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,253 ~ 2.5 miles

Sunday, April 25, 2021

Activity Tracking:
Steps: 5,458 ~ 3.5 miles

Saturday, April 24, 2021

Warm-Up:
Stretch

Bike:
10.00 miles
Bike Trainer

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,233 ~ 6.4 miles

Friday, April 23, 2021

Activity Tracking:
Steps: 5,853 ~ 3.6 miles

Thursday, April 22, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Run: 1/2 mile
Treadmill

Circuit: 4x
Pull-Ups: 4x3 -> 12
Push-Ups: 4x6 -> 24
Squats: 4x9 -> 36
AB Pavelizer (25 lbs. counter weight): 4x10 -> 40

Run: 1/2 mile

Treadmill

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,286 ~ 2.8 miles

Wednesday, April 21, 2021

Activity Tracking:
Steps: 5,236 ~ 2.8 miles

Tuesday, April 20, 2021

Warm-Up:
Stretch

Treadmill Run:
1.18 miles
114 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,790 ~ 4.9 miles

Monday, April 19, 2021

Activity Tracking:
Steps: 7,975 ~ 4.3 miles

Sunday, April 18, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,852 ~ 3.9 miles

Saturday, April 17, 2021

Activity Tracking:
Steps: 8,641 ~ 4.5 miles

Friday, April 16, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,192 ~ 7.7 miles

Thursday, April 15, 2021

Activity Tracking:
Steps: 9,442 ~ 5.0 miles

Wednesday, April 14, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:

Run: 1/2 mile

Treadmill Run

Circuit: 4x
Pull-Ups: 4x3 -> 12
Push-Ups: 4x6 -> 24
Squats: 4x9 -> 36
AB Pavelizer (25 lbs. counter weight): 4x10 -> 40

Run: 1/2 mile

Treadmill Run

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,660 ~ 2.3 miles

Tuesday, April 13, 2021

Activity Tracking:
Steps: 6,947 ~ 3.6 miles

Monday, April 12, 2021

Warm-Up:
Stretch

Treadmill Run:
1.32 miles
124 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,431 ~ 3.7 miles

Sunday, April 11, 2021

Activity Tracking:
Steps: 6,516 ~ 3.4 miles

Saturday, April 10, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 1x
Landmine Thruster: 1x10x35 lbs.
Clubbell Gamma Cast: 1x10x15 lbs.
Kettlebell Snatches: 1x10(5+5)x20 kg.
Landmine Row: 1x10x35 lbs.
Landmine One-Arm Chest Press: 1x10x25 lbs.

Circuit: 2x
Landmine Thruster: 2x10x35 lbs.
Clubbell Gamma Cast: 2x10x15 lbs.
Kettlebell Snatches: 2x10(5+5)x20 kg.
Landmine Row: 2x10x35 lbs.
Landmine One-Arm Chest Press: 2x10x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,475 ~ 3.7 miles

Friday, April 09, 2021

Activity Tracking:
Steps: 5,551 ~ 3.2 miles

Thursday, April 08, 2021

Activity Tracking:
Steps: 5,765 ~ 3.0 miles

Wednesday, April 07, 2021

Activity Tracking:
Steps: 6,413 ~ 3.4 miles

Tuesday, April 06, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,413 ~ 7.8 miles

Monday, April 05, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,960 ~ 3.9 miles

Sunday, April 04, 2021

Activity Tracking:
Steps: 7,866 ~ 4.1 miles

Saturday, April 03, 2021

Warm-Up:
Stretch

Run:
4.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,555 ~ 6.5 miles

Friday, April 02, 2021

Activity Tracking:
Steps: 6,016 ~ 3.2 miles

Thursday, April 01, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x15x32 kg.
Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.
Burpees + Push-Up: 3x5

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,092 ~ 4.1 miles

Wednesday, March 31, 2021

Activity Tracking:
Steps: 6,217 ~ 3.3 miles