Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Finisher: Complex: Burpees, Snatches, Pull-Ups
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Pull-Ups: 3x10
Tuesday, December 29, 2009
Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 7 x 45 seconds (7.5 mph, 7.5% incline), 45 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes
Total Distance: 3.36 miles
Warm-Up: 3 minutes
Intervals: 7 x 45 seconds (7.5 mph, 7.5% incline), 45 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes
Total Distance: 3.36 miles
Sunday, December 27, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.
Finisher: Kettlebell Clean & Push Press Burpees
2x10x40(20+20) kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.
Finisher: Kettlebell Clean & Push Press Burpees
2x10x40(20+20) kg.
Tuesday, December 22, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Goblet Squats: 2x10x20 kg.
Workout:
Kettlebell Floor Press: 3x10x48(24+24) kg.
Renegade Rows: 3x16(8+8)x24 kg.
Squat to Push Press (16" box): 3x10x32(16+16) kg.
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Goblet Squats: 2x10x20 kg.
Workout:
Kettlebell Floor Press: 3x10x48(24+24) kg.
Renegade Rows: 3x16(8+8)x24 kg.
Squat to Push Press (16" box): 3x10x32(16+16) kg.
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Sunday, December 20, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 20 kg.
Snowshoe Run:
3.40 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 20 kg.
Snowshoe Run:
3.40 miles
Friday, December 18, 2009
Warm-Up:
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 24 kg.
The AbSlide: 3x12
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 24 kg.
The AbSlide: 3x12
Thursday, December 17, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Circuit:
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x24 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Ab-OrigiOnals: 3x15
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Circuit:
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x24 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Ab-OrigiOnals: 3x15
Saturday, December 12, 2009
Warm-Up:
Swings: 1x60(3x20(10+10))x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 20 kg.
Trail Run (1"-5" snow):
3.61 miles
Swings: 1x60(3x20(10+10))x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 20 kg.
Trail Run (1"-5" snow):
3.61 miles
Friday, December 11, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Squats: 10x45 lbs., 10x95 lbs., 8x115 lbs., 8x135 lbs., 5x145 lbs.
Bench Press: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x135 lbs., 5x135 lbs.
Bent-Over Rows: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x115 lbs., 5x115 lbs.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Squats: 10x45 lbs., 10x95 lbs., 8x115 lbs., 8x135 lbs., 5x145 lbs.
Bench Press: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x135 lbs., 5x135 lbs.
Bent-Over Rows: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x115 lbs., 5x115 lbs.
Monday, December 07, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Swings: 2x20(10+10)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Up: 2
Pull-Up: 1
Clean & Press: 4(2+2)x20 kg.
Push-Up: 4
Pull-Up: 2
Clean & Press: 6(3+3)x20 kg.
Push-Up: 6
Pull-Up: 3
Clean & Press: 8(4+4)x20 kg.
Push-Up: 8
Pull-Up: 4
Clean & Press: 10(10+10)x20 kg.
Push-Up: 10
Pull-Up: 5
Circuit 3x:
Heavy Bag: 3 x 30 seconds: Rest 1 minute
Treadmill (7.5 mph, 8% incline): 3 x 30 seconds: Rest 1 minute
- total distance: .18 miles
Ropes Gone Wild: 3 x 30 seconds: Rest 1 minute
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Swings: 2x20(10+10)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Up: 2
Pull-Up: 1
Clean & Press: 4(2+2)x20 kg.
Push-Up: 4
Pull-Up: 2
Clean & Press: 6(3+3)x20 kg.
Push-Up: 6
Pull-Up: 3
Clean & Press: 8(4+4)x20 kg.
Push-Up: 8
Pull-Up: 4
Clean & Press: 10(10+10)x20 kg.
Push-Up: 10
Pull-Up: 5
Circuit 3x:
Heavy Bag: 3 x 30 seconds: Rest 1 minute
Treadmill (7.5 mph, 8% incline): 3 x 30 seconds: Rest 1 minute
- total distance: .18 miles
Ropes Gone Wild: 3 x 30 seconds: Rest 1 minute
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Saturday, December 05, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Goblet Squats: 2x10x20kg.
Snatches: 2x20(10+10)x20 kg.
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Goblet Squats: 2x10x20kg.
Snatches: 2x20(10+10)x20 kg.
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Wednesday, December 02, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x185 lbs., 1x5x205 lbs., 1x5x225 lbs.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs.
Seated Rows: 1x10x70 lbs., 1x8x95 lbs., 1x8x110 lbs.
The AbSlide: 3x10
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x185 lbs., 1x5x205 lbs., 1x5x225 lbs.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs.
Seated Rows: 1x10x70 lbs., 1x8x95 lbs., 1x8x110 lbs.
The AbSlide: 3x10
Tuesday, December 01, 2009
Treadmill Intervals:
0-4 minutes: warm-up
4-5 minutes: 6.0 mph: 5% incline
5-6 minutes: 3.0 mph: 5% incline
6-8 minutes: 6.0 mph: 5% incline
8-9 minutes: 3.0 mph: 5% incline
9-10 minutes: 6.0 mph: 10% incline
10-11 minutes: 3.0 mph: 10% incline
11-13 minutes: 6.0 mph: 10% incline
13-14 minutes: 3.0 mph: 10% incline
14-19 minutes: moderate intensity
19-23 minutes: cool-down
Total Distance: 2.11 miles
0-4 minutes: warm-up
4-5 minutes: 6.0 mph: 5% incline
5-6 minutes: 3.0 mph: 5% incline
6-8 minutes: 6.0 mph: 5% incline
8-9 minutes: 3.0 mph: 5% incline
9-10 minutes: 6.0 mph: 10% incline
10-11 minutes: 3.0 mph: 10% incline
11-13 minutes: 6.0 mph: 10% incline
13-14 minutes: 3.0 mph: 10% incline
14-19 minutes: moderate intensity
19-23 minutes: cool-down
Total Distance: 2.11 miles
Monday, November 30, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Push Press: 10 rpm, 2 min/hand x 20 kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Push Press: 10 rpm, 2 min/hand x 20 kg.
Saturday, November 28, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Kettlebell Touch & Go Sumo Deadlifts: 3x20x40(20+20) kg.
Circuit:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (28" box): 2
Snatches: 2(1+1)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (28" box): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (28" box): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (28" box): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (28" box): 10
Snatches: 10(5+5)x24 kg.
Ab-OrigiOnals: 3x18
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Kettlebell Touch & Go Sumo Deadlifts: 3x20x40(20+20) kg.
Circuit:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (28" box): 2
Snatches: 2(1+1)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (28" box): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (28" box): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (28" box): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (28" box): 10
Snatches: 10(5+5)x24 kg.
Ab-OrigiOnals: 3x18
Friday, November 27, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 2x20(10+10)x20 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 8x15x16 kg.
Trail Run:
4.30 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 2x20(10+10)x20 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 8x15x16 kg.
Trail Run:
4.30 miles
Wednesday, November 25, 2009
Treadmill Intervals:
0-2 minutes: 4.5 mph: Level
2-4 minutes: 6.0 mph: 5% incline
4-6 minutes: 3.0 mph: 5% incline
6-10 minutes: 6.0 mph: 5% incline
10-12 minutes: 3.0 mph: 5% incline
12-14 minutes: 6.0 mph: 10% incline
14-16 minutes: 5.0 mph: 10% incline
16-18 minutes: 3.0 mph: 10% incline
18-19 minutes: 5.0 mph: 15% incline
19-20 minutes: 4.0 mph: 15% incline
20-21 minutes: 3.0 mph: 15% incline
21-22 minutes: 4.0 mph: 15% incline
22-25 minutes: 2.0 mph: Level
Total Distance: 1.80 miles
0-2 minutes: 4.5 mph: Level
2-4 minutes: 6.0 mph: 5% incline
4-6 minutes: 3.0 mph: 5% incline
6-10 minutes: 6.0 mph: 5% incline
10-12 minutes: 3.0 mph: 5% incline
12-14 minutes: 6.0 mph: 10% incline
14-16 minutes: 5.0 mph: 10% incline
16-18 minutes: 3.0 mph: 10% incline
18-19 minutes: 5.0 mph: 15% incline
19-20 minutes: 4.0 mph: 15% incline
20-21 minutes: 3.0 mph: 15% incline
21-22 minutes: 4.0 mph: 15% incline
22-25 minutes: 2.0 mph: Level
Total Distance: 1.80 miles
Monday, November 23, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 3x20(10+10)x24 kg.
Circuit: 3x
Box Jumps (24" box): 30 seconds: 9,12,12
rest 1 minute
Snatches: 30 seconds: 14(7+7)x24 kg., 14(7+7)x24 kg., 14(7+7)x24 kg.
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 3x20(10+10)x24 kg.
Circuit: 3x
Box Jumps (24" box): 30 seconds: 9,12,12
rest 1 minute
Snatches: 30 seconds: 14(7+7)x24 kg., 14(7+7)x24 kg., 14(7+7)x24 kg.
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Sunday, November 22, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 1x20(10+10)x20 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 12 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 6x15x16 kg.
Trail Run:
3.64 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 1x20(10+10)x20 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 12 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 6x15x16 kg.
Trail Run:
3.64 miles
Friday, November 20, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 1x12(6+6)x20 kg.
Snatches: 20(10+10)x6x20 kg.
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 1x12(6+6)x20 kg.
Snatches: 20(10+10)x6x20 kg.
Monday, November 16, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.
Circuit: 5x
Heavy Bag: 30 seconds
rest 1 minute
Treadmill (8 mph, 8% incline): 30 seconds: Total Distance: .30 miles
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.
Circuit: 5x
Heavy Bag: 30 seconds
rest 1 minute
Treadmill (8 mph, 8% incline): 30 seconds: Total Distance: .30 miles
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Saturday, November 14, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
Kettlebell Juggling: 4x15x16 kg.
Trail Run:
6.10 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
Kettlebell Juggling: 4x15x16 kg.
Trail Run:
6.10 miles
Thursday, November 12, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
V-Ups: 1x25
Snatches: 1x50(25+25)x20 kg.
Push-Ups: 1x25
Swings: 1x50(25+25)x28 kg.
Thrusters (Burpees without the push-up): 1x50(5x10)x64(32+32) kg.
Clean & Press: 1x50(10+10,10+10,5+5)x20 kg.
Mountain Climbers: 1x50
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
V-Ups: 1x25
Snatches: 1x50(25+25)x20 kg.
Push-Ups: 1x25
Swings: 1x50(25+25)x28 kg.
Thrusters (Burpees without the push-up): 1x50(5x10)x64(32+32) kg.
Clean & Press: 1x50(10+10,10+10,5+5)x20 kg.
Mountain Climbers: 1x50
Saturday, November 07, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.
Snatches: 1x50(25+25)x20 kg.
Trail Run:
3.44 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Push Press: 15 rpm, 1 min/hand x 20 kg.
Snatches: 1x50(25+25)x20 kg.
Trail Run:
3.44 miles
Tuesday, November 02, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.
High Pull/Squats/Pull-Ups/Burpees/Snatches Ladders:
High Pull: 1,2,3,4,5,4,3,2,1 x 24 kg.
Squats: 1,2,3,4,5,4,3,2,1 x 24 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Burpees: 1,2,3,4,5,4,3,2,1 x 80(40+40) kg.
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.
High Pull/Squats/Pull-Ups/Burpees/Snatches Ladders:
High Pull: 1,2,3,4,5,4,3,2,1 x 24 kg.
Squats: 1,2,3,4,5,4,3,2,1 x 24 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Burpees: 1,2,3,4,5,4,3,2,1 x 80(40+40) kg.
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.
Friday, October 30, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Jerks: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Jerks: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Wednesday, October 28, 2009
Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 30 seconds (7.5 mph, 7.5% incline), 60 seconds (recovery)
Moderate Intensity: 7 minutes
Cool-Down: 3 minutes
Total Distance: 2.20 miles
Warm-Up: 3 minutes
Intervals: 5 x 30 seconds (7.5 mph, 7.5% incline), 60 seconds (recovery)
Moderate Intensity: 7 minutes
Cool-Down: 3 minutes
Total Distance: 2.20 miles
Monday, October 26, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Circuit: 3x: Perform each exercise for 1 minute, rest 30 seconds
Kettlebell Ground Punch: 1x12(6+6)x24 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x14x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x16x40(20+20) kg.
rest 30 seconds
Kettlebell Swings: 1x27x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 10
rest 1 minute
Kettlebell Ground Punch: 1x30(15+15)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x15x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x19x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x30x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
rest 1 minute
Kettlebell Ground Punch: 1x34(17+17)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x17x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x20x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x32x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
Circuit: 3x: Perform each exercise for 1 minute, rest 30 seconds
Kettlebell Ground Punch: 1x12(6+6)x24 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x14x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x16x40(20+20) kg.
rest 30 seconds
Kettlebell Swings: 1x27x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 10
rest 1 minute
Kettlebell Ground Punch: 1x30(15+15)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x15x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x19x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x30x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
rest 1 minute
Kettlebell Ground Punch: 1x34(17+17)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x17x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x20x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x32x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
Friday, October 23, 2009
Workout:
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.,
1x20(10+10)x32 kg., 1x20(10+10)x40 kg.
Snatches: 1x60(10+10,10+10,10+10)x20 kg., 1x40(10+10,10+10)x20 kg.
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.,
1x20(10+10)x32 kg., 1x20(10+10)x40 kg.
Snatches: 1x60(10+10,10+10,10+10)x20 kg., 1x40(10+10,10+10)x20 kg.
Monday, October 19, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Workout:
Clean & Press/Push-Up/Pull-Up/Pistols/The AbSlide Ladders: 1x
Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Push-Ups: 2, 4, 6, 8, 6, 4, 2
Pull-Ups: 1, 2, 3, 4, 3, 2, 1
Pistols (18" box): 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1)
The AbSlide: 3, 6, 9, 12, 9, 6, 3
Circuit: 3x
Heavy Bag: 30 seconds
rest 30 seconds
Treadmill (7 mph, 8% incline): 30 seconds; Total Distance: .15 miles
rest 30 seconds
Ropes Gone Wild: 30 seconds
rest 30 seconds
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Workout:
Clean & Press/Push-Up/Pull-Up/Pistols/The AbSlide Ladders: 1x
Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Push-Ups: 2, 4, 6, 8, 6, 4, 2
Pull-Ups: 1, 2, 3, 4, 3, 2, 1
Pistols (18" box): 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1)
The AbSlide: 3, 6, 9, 12, 9, 6, 3
Circuit: 3x
Heavy Bag: 30 seconds
rest 30 seconds
Treadmill (7 mph, 8% incline): 30 seconds; Total Distance: .15 miles
rest 30 seconds
Ropes Gone Wild: 30 seconds
rest 30 seconds
Saturday, October 17, 2009
Warm-Up:
Jumping Jacks: 2x15
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Trail Run:
3.64 miles
Jumping Jacks: 2x15
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 kg.
Workout:
Jerks: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Trail Run:
3.64 miles
Wednesday, October 14, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Clean & Press/Push-Up/Pull-Up/Goblet Squat Ladders: 3x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Goblet Squats: 2x20 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Goblet Squats: 4x20 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Goblet Squats: 6x20 kg.
Snatches: 20(10+10)x6x20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Clean & Press/Push-Up/Pull-Up/Goblet Squat Ladders: 3x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Goblet Squats: 2x20 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Goblet Squats: 4x20 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Goblet Squats: 6x20 kg.
Snatches: 20(10+10)x6x20 kg.
Tuesday, October 13, 2009
Run:
Intervals
Warm-Up: 4 minutes
Intervals: 5 x 30 seconds (7 mph, 7% incline), 60 seconds (recovery)
Moderate Intensity: 6 minutes
Cool-Down: 2 1/2 minutes
2.04 miles
Intervals
Warm-Up: 4 minutes
Intervals: 5 x 30 seconds (7 mph, 7% incline), 60 seconds (recovery)
Moderate Intensity: 6 minutes
Cool-Down: 2 1/2 minutes
2.04 miles
Monday, October 12, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Swings: 2x20(10+10)x32 kg.
Cleans: 1x5x95 lbs., 2x5x115 lbs.
Deadlifts: 3x5x205 lbs.
Pull-Ups: 1x8, 1x6
Clean & Press: 2x10(5+5)x24 kg.
Goblet Squats: 3x10x20 kg.
Ab-OrigiOnals: 2x15
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Swings: 2x20(10+10)x32 kg.
Cleans: 1x5x95 lbs., 2x5x115 lbs.
Deadlifts: 3x5x205 lbs.
Pull-Ups: 1x8, 1x6
Clean & Press: 2x10(5+5)x24 kg.
Goblet Squats: 3x10x20 kg.
Ab-OrigiOnals: 2x15
Saturday, October 10, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Squats: 2x10x20 kg.
Workout:
Jerks: 1x30(15+15)x20 kg.
Snatches: 1x30(15+15)x20 kg.
Long Cycle Press: 1x30(15+15)x20 kg.
Cleans: 1x36(18+18)x20 kg.
Half Snatch: 1x36(18+18)x20 kg.
Push Press: 1x36(18+18)x20 kg.
Trail Run:
4.17 miles
Swings: 2x20(10+10)x20 kg.
Squats: 2x10x20 kg.
Workout:
Jerks: 1x30(15+15)x20 kg.
Snatches: 1x30(15+15)x20 kg.
Long Cycle Press: 1x30(15+15)x20 kg.
Cleans: 1x36(18+18)x20 kg.
Half Snatch: 1x36(18+18)x20 kg.
Push Press: 1x36(18+18)x20 kg.
Trail Run:
4.17 miles
Thursday, October 08, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Clean & Press/Push-Ups/Pull-Ups/Box Jumps/Snatches Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (24"): 10
Snatches: 10(5+5)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (24"): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (24"): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (24"): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (24"): 2
Snatches: 2(1+1)x24 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Clean & Press/Push-Ups/Pull-Ups/Box Jumps/Snatches Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (24"): 10
Snatches: 10(5+5)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (24"): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (24"): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (24"): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (24"): 2
Snatches: 2(1+1)x24 kg.
Tuesday, October 06, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg.
Circuit: 3x
Push-Ups: 3x10
Jumping Pull-Ups: 3x10
Rock-Up Squats: 3x10x16 kg.
Treadmill Run:
2.50 miles
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg.
Circuit: 3x
Push-Ups: 3x10
Jumping Pull-Ups: 3x10
Rock-Up Squats: 3x10x16 kg.
Treadmill Run:
2.50 miles
Saturday, October 03, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Workout:
Cleans: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 90 sec/hand x 20 kg.
Clean & Press/Squat to Push Press/Half Snatch Ladders:
Clean & Press: 2(1+1)x20 kg.
Squat to Push Press: 2(1+1)x20 kg.
Half Snatch: 2(1+1)x20 kg.
Clean & Press: 4(2+2)x20 kg.
Squat to Push Press: 4(2+2)x20 kg.
Half Snatch: 4(2+2)x20 kg.
Clean & Press: 6(3+3)x20 kg.
Squat to Push Press: 6(3+3)x20 kg.
Half Snatch: 6(3+3)x20 kg.
Clean & Press: 8(4+4)x20 kg.
Squat to Push Press: 8(4+4)x20 kg.
Half Snatch: 8(4+4)x20 kg.
Clean & Press: 10(5+5)x20 kg.
Squat to Push Press: 10(5+5)x20 kg.
Half Snatch: 10(5+5)x20 kg.
Trail Run:
3.54 miles
Swings: 2x20(10+10)x20 kg.
Workout:
Cleans: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 90 sec/hand x 20 kg.
Clean & Press/Squat to Push Press/Half Snatch Ladders:
Clean & Press: 2(1+1)x20 kg.
Squat to Push Press: 2(1+1)x20 kg.
Half Snatch: 2(1+1)x20 kg.
Clean & Press: 4(2+2)x20 kg.
Squat to Push Press: 4(2+2)x20 kg.
Half Snatch: 4(2+2)x20 kg.
Clean & Press: 6(3+3)x20 kg.
Squat to Push Press: 6(3+3)x20 kg.
Half Snatch: 6(3+3)x20 kg.
Clean & Press: 8(4+4)x20 kg.
Squat to Push Press: 8(4+4)x20 kg.
Half Snatch: 8(4+4)x20 kg.
Clean & Press: 10(5+5)x20 kg.
Squat to Push Press: 10(5+5)x20 kg.
Half Snatch: 10(5+5)x20 kg.
Trail Run:
3.54 miles
Thursday, October 01, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10xblue band
Romali Head Cast: 2x20(10+10)x15 lbs.
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Bottom Up Press: 15 rpm, 1 min/hand x 16 kg.
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10xblue band
Romali Head Cast: 2x20(10+10)x15 lbs.
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Bottom Up Press: 15 rpm, 1 min/hand x 16 kg.
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
Wednesday, September 30, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x4(2+2)
Workout: Circuit 5x:
Heavy Bag: 1 minute
rest 30 seconds
Treadmill (6.5 mph, 7% incline): 1 minute; Total Distance: .542 miles
rest 30 seconds
Ropes Gone Wild: 1 minute
rest 30 seconds
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x4(2+2)
Workout: Circuit 5x:
Heavy Bag: 1 minute
rest 30 seconds
Treadmill (6.5 mph, 7% incline): 1 minute; Total Distance: .542 miles
rest 30 seconds
Ropes Gone Wild: 1 minute
rest 30 seconds
Monday, September 28, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x4(2+2)
Workout:
Bench Press: 1x8x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x155 lbs.
Squats (16" box): 1x8x85 lbs., 1x5x105 lbs., 1x5x125 lbs., 1x5x145 lbs.
Low Pulley Rows: 1x8x70 lbs., 3x5x120 lbs.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x4(2+2)
Workout:
Bench Press: 1x8x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x155 lbs.
Squats (16" box): 1x8x85 lbs., 1x5x105 lbs., 1x5x125 lbs., 1x5x145 lbs.
Low Pulley Rows: 1x8x70 lbs., 3x5x120 lbs.
Sunday, September 27, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Romali Head Cast: 2x20(10+10)x15 lbs.
Workout:
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
Finisher:
The AbSlide: 3x12
Swings: 2x20(10+10)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Romali Head Cast: 2x20(10+10)x15 lbs.
Workout:
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Heavy Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
Finisher:
The AbSlide: 3x12
Saturday, September 26, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Touch & Go Sumo Deadlifts: 2x20x40(20+20) kg.
Workout:
Cleans: 10 rpm, 2 1/2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 1/2 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 10 rpm, 2 1/2 min/hand x 20 kg.
Trail Run:
6.54 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Touch & Go Sumo Deadlifts: 2x20x40(20+20) kg.
Workout:
Cleans: 10 rpm, 2 1/2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 1/2 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 10 rpm, 2 1/2 min/hand x 20 kg.
Trail Run:
6.54 miles
Tuesday, September 22, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 3x10xblue band
Pistols (18" box): 3x4(2+2)
Workout: Circuit 3x:
Circuit 1: 1x
Snatches: 1x16(8+8)x20 kg.
Thrusters: 1x16(8+8)x20 kg.
Squats: 1x16(8+8)x20 kg.
Split Rows: 1x16(8+8)x20 kg.
Explosive Push-Ups: 1x8
Circuit 2: 2x
Snatches: 2x12(6+6)x20 kg.
Thrusters: 2x12(6+6)x20 kg.
Squats: 2x12(6+6)x20 kg.
Split Rows: 2x12(6+6)x20 kg.
Explosive Push-Ups: 2x8
Finisher:
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20
Stretch:
Seated Groin Stretch
Kneeling Hip Flexor Stretch
Illiotibial/Hip Abductors
Calf Stretch
Pull-Up Bar Hang
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 3x10xblue band
Pistols (18" box): 3x4(2+2)
Workout: Circuit 3x:
Circuit 1: 1x
Snatches: 1x16(8+8)x20 kg.
Thrusters: 1x16(8+8)x20 kg.
Squats: 1x16(8+8)x20 kg.
Split Rows: 1x16(8+8)x20 kg.
Explosive Push-Ups: 1x8
Circuit 2: 2x
Snatches: 2x12(6+6)x20 kg.
Thrusters: 2x12(6+6)x20 kg.
Squats: 2x12(6+6)x20 kg.
Split Rows: 2x12(6+6)x20 kg.
Explosive Push-Ups: 2x8
Finisher:
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
30 seconds Swings: 1x20(10+10)x20 kg.
30 seconds Jump Rope: 60
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
25 seconds Swings: 1x14(7+7)x20 kg.
20 seconds Jump Rope: 40
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20
20 seconds Swings: 1x12(6+6)x20 kg.
10 seconds Jump Rope: 20
Stretch:
Seated Groin Stretch
Kneeling Hip Flexor Stretch
Illiotibial/Hip Abductors
Calf Stretch
Pull-Up Bar Hang
Sunday, September 20, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Superset:
Rhomboid Stretch: 3x10xblue band
Pistols (18" box): 3x4(2+2)
Workout:
Superset 1:
Swings: 12(6+6), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 32 kg.
Push-Ups on Rings: 6,5,4,3,2,1
Superset 2:
Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 24 kg.
Dips: 5,4,3,2,1
Superset 3:
Jerks: 5,4,3,2,1 x 40(20+20) kg.
Pull-Ups: 5,4,3,2,1
Three Plane Neck Movements, Shoulder Circles, Squats
Superset:
Rhomboid Stretch: 3x10xblue band
Pistols (18" box): 3x4(2+2)
Workout:
Superset 1:
Swings: 12(6+6), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 32 kg.
Push-Ups on Rings: 6,5,4,3,2,1
Superset 2:
Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2 (1+1) x 24 kg.
Dips: 5,4,3,2,1
Superset 3:
Jerks: 5,4,3,2,1 x 40(20+20) kg.
Pull-Ups: 5,4,3,2,1
Saturday, September 19, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
rest 2 minutes
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Trail Run:
4.61 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
rest 2 minutes
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Trail Run:
4.61 miles
Thursday, September 17, 2009
Workout:
Swings: 2x20(10+10)x20 kg.
Clean & Press: 1x20(10+10)x20 kg., 1x20(4x5)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Trail Run:
4.63 miles
Swings: 2x20(10+10)x20 kg.
Clean & Press: 1x20(10+10)x20 kg., 1x20(4x5)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Trail Run:
4.63 miles
Wednesday, September 16, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Windmills: 1x10(5+5)x20 lbs.
Snatches: 1x50(25+25)x16 kg.
Workout:
Circuit 1: 5 minutes
Squat Thrusts (10): 4x10
Pull-Ups (5): 4x5
Push-Ups (10): 3x10, 1x7
rest 1 minute
Circuit 2: 5 minutes
Split Jumps (10): 4x10
Squat Jumps (10): 4x10
Bent-Over Rows (10): 4x10x40(20+20) kg.
rest 1 minute
Circuit 3: 5 minutes
Swings (20): 3x20(10+10)x20 kg.
Mountain Climbers (20): 3x20
Jump Rope (50): 3x50
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Windmills: 1x10(5+5)x20 lbs.
Snatches: 1x50(25+25)x16 kg.
Workout:
Circuit 1: 5 minutes
Squat Thrusts (10): 4x10
Pull-Ups (5): 4x5
Push-Ups (10): 3x10, 1x7
rest 1 minute
Circuit 2: 5 minutes
Split Jumps (10): 4x10
Squat Jumps (10): 4x10
Bent-Over Rows (10): 4x10x40(20+20) kg.
rest 1 minute
Circuit 3: 5 minutes
Swings (20): 3x20(10+10)x20 kg.
Mountain Climbers (20): 3x20
Jump Rope (50): 3x50
Saturday, September 12, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Snatches: 2x20(10+10)x20 kg.
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Trail Run:
3.54 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Snatches: 2x20(10+10)x20 kg.
Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Trail Run:
3.54 miles
Thursday, September 10, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 70(35+35)x7x16 kg.
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 70(35+35)x7x16 kg.
Monday, September 07, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.
rest 2 minutes
Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Bike:
Trail Ride;
5.3 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.
rest 2 minutes
Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.
Bike:
Trail Ride;
5.3 miles
Saturday, September 05, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Long Cycle: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Bottom Up Press: 12 rpm, 1 min/hand x 12 kg.
rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Snowshoe Trail Run:
3.42 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Long Cycle: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Bottom Up Press: 12 rpm, 1 min/hand x 12 kg.
rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Snowshoe Trail Run:
3.42 miles
Thursday, September 03, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 60(30+30)x7x16 kg.
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 60(30+30)x7x16 kg.
Tuesday, September 01, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Windmills: 2x10(5+5)x20 lbs.
Snatches: 2x20(10+10)x24 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Windmills: 2x10(5+5)x20 lbs.
Snatches: 2x20(10+10)x24 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Saturday, August 29, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Circuit: 5x
Swings: 1x6x20 kg. (left)
Cleans: 1x6x20 kg. (left)
Squats (14" box): 1x6x20 kg. (left)
Push Press: 1x6x20 kg. (left)
Snatches: 1x6x20 kg. (left)
Swings: 1x6x20 kg. (right)
Cleans: 1x6x20 kg. (right)
Squats (14" box): 1x6x20 kg. (right)
Push Press: 1x6x20 kg. (right)
Snatches: 1x6x20 kg. (right)
Walk:
2.33 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Circuit: 5x
Swings: 1x6x20 kg. (left)
Cleans: 1x6x20 kg. (left)
Squats (14" box): 1x6x20 kg. (left)
Push Press: 1x6x20 kg. (left)
Snatches: 1x6x20 kg. (left)
Swings: 1x6x20 kg. (right)
Cleans: 1x6x20 kg. (right)
Squats (14" box): 1x6x20 kg. (right)
Push Press: 1x6x20 kg. (right)
Snatches: 1x6x20 kg. (right)
Walk:
2.33 miles
Wednesday, August 26, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 10 rpm, 2 min/hand x 20 kg.
Monday, August 24, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Snatches: 50(25+25)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Snatches: 50(25+25)x7x16 kg.
Sunday, August 23, 2009
Warm-Up:
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.
Snatches: 1x20(10+10)x16 kg., 1x20(10+10)x20 kg., 1x20(10+10)x24 kg.
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Bike:
6.67 miles
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.
Snatches: 1x20(10+10)x16 kg., 1x20(10+10)x20 kg., 1x20(10+10)x24 kg.
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Bike:
6.67 miles
Thursday, August 20, 2009
Warm-Up:
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.
Snatches: 1x30(15+15)x16 kg., 1x20(10+10)x20 kg., 1x10(5+5)x24 kg.
Workout:
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 1 minute
Push Press: 12 rpm, 2 min/hand x 20 kg.
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.
Snatches: 1x30(15+15)x16 kg., 1x20(10+10)x20 kg., 1x10(5+5)x24 kg.
Workout:
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 1 minute
Push Press: 12 rpm, 2 min/hand x 20 kg.
Tuesday, August 18, 2009
Almost back to 100%!
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Saturday, August 15, 2009
My back continues to improve each day...but still am a little cautious, there is still a little twinge in there...
My workout for today:
Warm-Up:
Swings: 1x50(25+25)x16 kg., 1x50(25+25)x20 kg.
Snatches: 1x50(25+25)x16 kg.
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Run:
3.59 miles
My workout for today:
Warm-Up:
Swings: 1x50(25+25)x16 kg., 1x50(25+25)x20 kg.
Snatches: 1x50(25+25)x16 kg.
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Run:
3.59 miles
Friday, August 14, 2009
My back is feeling better today...but still only at about 75%
Workout:
Swings: 1x50(15,15,10,10)x16 kg., 1x50(10,10,10,10,5,5)x20 kg.
Snatches: 1x50(25+25)x16 kg.
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 12(6+6)x20 kg.
Push-Ups: 12
Pull-Ups: 6
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Workout:
Swings: 1x50(15,15,10,10)x16 kg., 1x50(10,10,10,10,5,5)x20 kg.
Snatches: 1x50(25+25)x16 kg.
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 12(6+6)x20 kg.
Push-Ups: 12
Pull-Ups: 6
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Thursday, August 13, 2009
This is my first workout in a week, I took a bad spill waterskiing last Saturday and injured my lower back...I have been going to my chiropractor which has helped tremendously. I need to start back a little slower though.
Workout:
Swings: 1x50(15,15,10,10)x16 kg., 1x50(10,10,10,10,5,5)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Run:
2.33 miles
Workout:
Swings: 1x50(15,15,10,10)x16 kg., 1x50(10,10,10,10,5,5)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Run:
2.33 miles
Wednesday, August 05, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 1x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Trail Run:
3.43 miles
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 1x10x20 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Trail Run:
3.43 miles
Tuesday, August 04, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 1x20(10+10)x24 kg.
Goblet Squats: 1x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 40(20+20)x7x16 kg., 30(15+15)x8x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 1x20(10+10)x24 kg.
Goblet Squats: 1x10x16 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Snatches: 40(20+20)x7x16 kg., 30(15+15)x8x16 kg.
Monday, August 03, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x12x16 kg.
Swings: 2x20(10+10)x24 kg.
Deadlifts: 1x10x135 lbs.
Workout:
Circuit: 4x
Deadlifts: 4x8x185 lbs.
Front Squats to Push Press (14" box): 4x8x90 lbs.
Yates Row: 4x8x120 lbs.
Floor Press: 4x8x130 lbs.
The AbSlide: 4x10
Finisher: 3x
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x12x16 kg.
Swings: 2x20(10+10)x24 kg.
Deadlifts: 1x10x135 lbs.
Workout:
Circuit: 4x
Deadlifts: 4x8x185 lbs.
Front Squats to Push Press (14" box): 4x8x90 lbs.
Yates Row: 4x8x120 lbs.
Floor Press: 4x8x130 lbs.
The AbSlide: 4x10
Finisher: 3x
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
rest: 10 seconds
Walking See Saw Press: 20 seconds: 10x40(20+20) kg.
rest: 10 seconds
Swings: 20 seconds: 11x20 kg.
Saturday, August 01, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 1x10x20 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Long Cycle: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Trail Run:
4.28 miles
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 1x10x20 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Long Cycle: 12 rpm, 90 sec/hand x 20 kg. Rest 90 seconds
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Trail Run:
4.28 miles
Thursday, July 30, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x10x16 kg.
Swings: 1x20(10+10)x24 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Snatches: 60(30+30)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Rhomboid Stretch: 1 x 10 x blue band
Windmills: 1x10(5+5)x20 lbs.
Goblet Squats: 1x10x16 kg.
Swings: 1x20(10+10)x24 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Snatches: 60(30+30)x7x16 kg.
Wednesday, July 29, 2009
Warm-Up:
Swings: 1x20(10+10)x24 kg., 1x20(10+10)x28 kg., 1x20(10+10)x32 kg.,
1x20(10+10)x40 kg., 1x20(10+10)x48 kg.
Workout:
Kettlebell Complex:
Snatches: 1x30(15+15)x24 kg.
Cleans: 1x30(15+15)x24 kg.
Swings: 1x30(15+15)x24 kg.
Snatches: 1x20(10+10)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.
Snatches: 1x10(5+5)x28 kg.
Cleans: 1x10(5+5)x28 kg.
Swings: 1x10(5+5)x28 kg.
Farmer's Walks: 4 x 50 feet x 200(100+100) lbs.
Swings: 1x20(10+10)x24 kg., 1x20(10+10)x28 kg., 1x20(10+10)x32 kg.,
1x20(10+10)x40 kg., 1x20(10+10)x48 kg.
Workout:
Kettlebell Complex:
Snatches: 1x30(15+15)x24 kg.
Cleans: 1x30(15+15)x24 kg.
Swings: 1x30(15+15)x24 kg.
Snatches: 1x20(10+10)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.
Snatches: 1x10(5+5)x28 kg.
Cleans: 1x10(5+5)x28 kg.
Swings: 1x10(5+5)x28 kg.
Farmer's Walks: 4 x 50 feet x 200(100+100) lbs.
Sunday, July 26, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 1x50(25+25)x20 kg.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Pull-Up/Push-Up Ladders: 2x
Clean & Press: 2(1+1)x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press: 4(2+2)x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Pull-Ups: 3
Push-Ups: 6
Clean & Press: 8(4+4)x20 kg.
Pull-Ups: 4
Push-Ups: 8
rest: 1-2 minutes
Deadlift Burpees: 1x50x80(40+40) kg.
Circuit: 3x
Heavy Bag: 3 x 30 seconds on/15 seconds rest
Treadmill (6.5 mph, 7% incline, .12 miles): 3 x 30 seconds on/15 seconds rest
Ropes Gone Wild: 3 x 30 seconds on/15 seconds rest
Rest: 45 seconds
Three Plane Neck Movements, Shoulder Circles, Squats
Swings: 1x50(25+25)x20 kg.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Pull-Up/Push-Up Ladders: 2x
Clean & Press: 2(1+1)x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press: 4(2+2)x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press: 6(3+3)x20 kg.
Pull-Ups: 3
Push-Ups: 6
Clean & Press: 8(4+4)x20 kg.
Pull-Ups: 4
Push-Ups: 8
rest: 1-2 minutes
Deadlift Burpees: 1x50x80(40+40) kg.
Circuit: 3x
Heavy Bag: 3 x 30 seconds on/15 seconds rest
Treadmill (6.5 mph, 7% incline, .12 miles): 3 x 30 seconds on/15 seconds rest
Ropes Gone Wild: 3 x 30 seconds on/15 seconds rest
Rest: 45 seconds
Saturday, July 25, 2009
Workout:
Swings: 1x100(50+50)x20 kg.
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Trail Run:
4.02 miles
Swings: 1x100(50+50)x20 kg.
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 1 min/hand x 20 kg.
Trail Run:
4.02 miles
Friday, July 24, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats
Windmills: 2x10(5+5)x20 lbs.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Pistols/Pull-Up/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pistols (18" box): 2(1+1)
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pistols (18" box): 4(2+2)
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pistols (18" box): 6(3+3)
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 50(25+25)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats
Windmills: 2x10(5+5)x20 lbs.
Rhomboid Stretch: 2 x 10 x blue band
Goblet Squats: 2x10x16 kg.
Workout:
Clean & Press/Pistols/Pull-Up/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pistols (18" box): 2(1+1)
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pistols (18" box): 4(2+2)
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pistols (18" box): 6(3+3)
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 50(25+25)x7x16 kg.
Wednesday, July 22, 2009
Workout:
Swings: 1x100(50+50)x20 kg.
Snatches: 1x50(25+25)x20 kg., 1x30(15+15)x20 kg., 1x20(10+10)x20 kg.
Run:
3.96 miles
Swings: 1x100(50+50)x20 kg.
Snatches: 1x50(25+25)x20 kg., 1x30(15+15)x20 kg., 1x20(10+10)x20 kg.
Run:
3.96 miles
Tuesday, July 21, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Workout:
Swings: 5x20(10+10)x20 kg.
Snatches: 5x20(10+10)x20 kg.
Cleans: 5x20(10+10)x20 kg.
Run
2.33 miles
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Workout:
Swings: 5x20(10+10)x20 kg.
Snatches: 5x20(10+10)x20 kg.
Cleans: 5x20(10+10)x20 kg.
Run
2.33 miles
Monday, July 20, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Windmills: 2x10(5+5)x20 lbs.
Swings: 2x20(10+10)x24 kg.
Touch & Go Sumo Deadlifts: 2x20x40(20+20) kg.
Workout:
Box Jump/Snatch/Box Jump/Snatch/Push-Up/Pull-Up Ladders: 2x
Box Jump (20" box): 1
Snatch (L): 1x24 kg.
Box Jump (20" box): 1
Snatch (R): 1x24 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jump (20" box): 2
Snatch (L): 2x24 kg.
Box Jump (20" box): 2
Snatch (R): 2x24 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jump (20" box): 3
Snatch (L): 3x24 kg.
Box Jump (20" box): 3
Snatch (R): 3x24 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jump (20" box): 4
Snatch (L): 4x24 kg.
Box Jump (20" box): 4
Snatch (R): 4x24 kg.
Push-Ups: 8
Pull-Ups: 4
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Windmills: 2x10(5+5)x20 lbs.
Swings: 2x20(10+10)x24 kg.
Touch & Go Sumo Deadlifts: 2x20x40(20+20) kg.
Workout:
Box Jump/Snatch/Box Jump/Snatch/Push-Up/Pull-Up Ladders: 2x
Box Jump (20" box): 1
Snatch (L): 1x24 kg.
Box Jump (20" box): 1
Snatch (R): 1x24 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jump (20" box): 2
Snatch (L): 2x24 kg.
Box Jump (20" box): 2
Snatch (R): 2x24 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jump (20" box): 3
Snatch (L): 3x24 kg.
Box Jump (20" box): 3
Snatch (R): 3x24 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jump (20" box): 4
Snatch (L): 4x24 kg.
Box Jump (20" box): 4
Snatch (R): 4x24 kg.
Push-Ups: 8
Pull-Ups: 4
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Friday, July 17, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Windmills: 2x10(5+5)x20 lbs.
Swings: 2x20(10+10)x24 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 40(20+20)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Windmills: 2x10(5+5)x20 lbs.
Swings: 2x20(10+10)x24 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 40(20+20)x7x16 kg.
Thursday, July 16, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Kettlebell Arm Bar: 1x4(2+2)x16 kg.
Goblet Squats: 2x10x16 kg.
Swings: 2x20(10+10)x24 kg.
Cleans: 2x10(5+5)x24 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 12 rpm, 90 sec/hand x 20 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Kettlebell Arm Bar: 1x4(2+2)x16 kg.
Goblet Squats: 2x10x16 kg.
Swings: 2x20(10+10)x24 kg.
Cleans: 2x10(5+5)x24 kg.
Workout:
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 12 rpm, 90 sec/hand x 20 kg.
Monday, July 13, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Cook Hip Lift: 2x20(10+10)
Swings: 2x20(10+10)x24 kg.
Windmills: 2x10(5+5)x20 lbs.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 36(18+18)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Cook Hip Lift: 2x20(10+10)
Swings: 2x20(10+10)x24 kg.
Windmills: 2x10(5+5)x20 lbs.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Ups: 1
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Ups: 2
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Ups: 3
Push-Ups: 6
rest: 1-2 minutes
Snatches: 36(18+18)x7x16 kg.
Friday, July 10, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Level 3
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Push Press: 15 rpm, 1 min/hand x 20 kg.
Run:
4.46 miles
Train Run at Afton State Park
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Level 3
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Push Press: 15 rpm, 1 min/hand x 20 kg.
Run:
4.46 miles
Train Run at Afton State Park
Thursday, July 9, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Standing Hip Pendulums: 2x20(10+10)
Kettlebell Arm Bar: 1x4(2+2)x16 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Swings: 2x20(10+10)x20 kg.
Pull-Up/Push Up Ladders: 3x
Pull-Ups: 1
Push-Ups: 2
Pull-Ups: 2
Push-Ups: 4
Pull-Ups: 3
Push-Ups: 6
Snatches: 30(15+15)x7x16 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Standing Hip Pendulums: 2x20(10+10)
Kettlebell Arm Bar: 1x4(2+2)x16 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Swings: 2x20(10+10)x20 kg.
Pull-Up/Push Up Ladders: 3x
Pull-Ups: 1
Push-Ups: 2
Pull-Ups: 2
Push-Ups: 4
Pull-Ups: 3
Push-Ups: 6
Snatches: 30(15+15)x7x16 kg.
Wednesday, July 8, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Clean & Press/One-Arm Row/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
One-Arm Row (left): 1x20 kg.
One-Arm Row (right): 1x20 kg.
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
One-Arm Row (left): 2x20 kg.
One-Arm Row (right): 2x20 kg.
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
One-Arm Row (left): 3x20 kg.
One-Arm Row (right): 3x20 kg.
Push-Ups: 6
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.
Run:
3.5 miles
Trail Run at Afton State Park
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Clean & Press/One-Arm Row/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
One-Arm Row (left): 1x20 kg.
One-Arm Row (right): 1x20 kg.
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
One-Arm Row (left): 2x20 kg.
One-Arm Row (right): 2x20 kg.
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
One-Arm Row (left): 3x20 kg.
One-Arm Row (right): 3x20 kg.
Push-Ups: 6
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 12 rpm, 1 min/hand x 20 kg.
Run:
3.5 miles
Trail Run at Afton State Park
Monday, July 6, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Run:
3.82 miles
Trail Run at Afton State Park
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Run:
3.82 miles
Trail Run at Afton State Park
Saturday, July 4, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Clean & Press/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Clean & Press (left): 4x20 kg.
Clean & Press (right): 4x20 kg.
Push-Ups: 8
rest: 1-2 minutes
Snatches: 20(10+10)x6x20 kg.
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Clean & Press/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Clean & Press (left): 4x20 kg.
Clean & Press (right): 4x20 kg.
Push-Ups: 8
rest: 1-2 minutes
Snatches: 20(10+10)x6x20 kg.
Thursday, July 02, 2009
Lower back is feeling a little better today so completed the following workout;
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 90 sec/hand x 20 kg.
Run:
2.76 miles
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 2 x 10 x blue band
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Swings: 2x20(10+10)x20 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 10 rpm, 90 sec/hand x 20 kg.
Run:
2.76 miles
Wednesday, July 01, 2009
I have taken the last couple of days off...I have been dealing with a lower back currently out of place for the past 7 days...the pain was getting tough to deal with...Went to the chiropractor yesterday and helped tremendously...A little tight yet, but much reduced pain...today I was able to complete the following....
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 5x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Pull-Ups: 3
rest: 1-2 minutes
Snatches: 1x50(25+25)x16 kg., 1x50(15,15,10,10)x16 kg.
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 5x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Pull-Ups: 3
rest: 1-2 minutes
Snatches: 1x50(25+25)x16 kg., 1x50(15,15,10,10)x16 kg.
Sunday, June 28, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Swings: 2x20(10+10)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 6 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 6 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 6 rpm, 90 sec/hand x 20 kg.
Run:
3.14 miles
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Swings: 2x20(10+10)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Cleans: 6 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 6 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 6 rpm, 90 sec/hand x 20 kg.
Run:
3.14 miles
Saturday, June 27, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Rhomboid Stretch: 2 x 10 x blue band
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 5x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Pull-Ups: 3
rest: 1-2 minutes
Bike:
11.24 miles
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Cook Hip Lift: 2x20(10+10)
Standing Hip Pendulums
Rhomboid Stretch: 2 x 10 x blue band
Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 5x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Push-Ups: 6
Pull-Ups: 3
rest: 1-2 minutes
Bike:
11.24 miles
Thursday, June 25, 2009
Warm-Up:
Swings: 2x30(15+15)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Push Press: 10 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle Push Press: 6 rpm, 2 min/hand x 20 kg.
Run:
2.74 miles
Swings: 2x30(15+15)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Push Press: 10 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle Push Press: 6 rpm, 2 min/hand x 20 kg.
Run:
2.74 miles
Monday, June 22, 2009
The 56 sets of snatches were tough today...but maintained good form and finished them....
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pistols (16" box)/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pistols (16" box): 2(1+1)
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pistols (16" box): 4(2+2)
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pistols (16" box): 6(3+3)
Push-Ups: 6
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 56(28+28)x7x16 kg.
Pull-Up Bar Hang: 1
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pistols (16" box)/Push-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pistols (16" box): 2(1+1)
Push-Ups: 2
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pistols (16" box): 4(2+2)
Push-Ups: 4
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pistols (16" box): 6(3+3)
Push-Ups: 6
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 56(28+28)x7x16 kg.
Pull-Up Bar Hang: 1
Sunday, June 21, 2009
Workout:
Swings: 3x20(10+10)x24 kg.
Touch & Go Sumo Deadlifts: 2x20x48(24+24) kg.
Rock-Up Squats: 3x10x16 kg.
Sledge Hammer Swings on Tire: 3x20(10+10)x16 lbs.
Ropes Gone Wild: 3x30 seconds on/30 seconds off
Swings: 3x20(10+10)x24 kg.
Touch & Go Sumo Deadlifts: 2x20x48(24+24) kg.
Rock-Up Squats: 3x10x16 kg.
Sledge Hammer Swings on Tire: 3x20(10+10)x16 lbs.
Ropes Gone Wild: 3x30 seconds on/30 seconds off
Friday, June 19, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Up: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Up: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Up: 3
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 50x7x16 kg.
Pull-Up Bar Hang: 1
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Up: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Up: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Up: 3
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 50x7x16 kg.
Pull-Up Bar Hang: 1
Thursday, June 18, 2009
Day off!
Really feeling the Pistols in my quads and glutes today!
Good to take the day off before hitting it hard again tomorrow!
Really feeling the Pistols in my quads and glutes today!
Good to take the day off before hitting it hard again tomorrow!
Wednesday, June 17, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Pistols (16" box)/Push-Ups Ladders: 3x
Pistols (16" box): 2(1+1)
Push-Ups: 2
Pistols (16" box): 4(2+2)
Push-Ups: 4
Pistols (16" box): 6(3+3)
Push-Ups: 6
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 46(23+23)x7x16 kg.
Pull-Up Bar Hang: 1
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Pistols (16" box)/Push-Ups Ladders: 3x
Pistols (16" box): 2(1+1)
Push-Ups: 2
Pistols (16" box): 4(2+2)
Push-Ups: 4
Pistols (16" box): 6(3+3)
Push-Ups: 6
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 46(23+23)x7x16 kg.
Pull-Up Bar Hang: 1
Tuesday, June 16, 2009
Warm-Up:
Swings: 2x30(15+15)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 2 minutes
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 2 minutes
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Run:
2.75 miles
Swings: 2x30(15+15)x24 kg.
Cleans: 2x10(5+5)x20 kg.
Workout:
Push Press: 12 rpm, 1 min/hand x 20 kg. Rest 2 minutes
Half Snatch: 12 rpm, 1 min/hand x 20 kg. Rest 2 minutes
Long Cycle Push Press: 12 rpm, 1 min/hand x 20 kg.
Run:
2.75 miles
Monday, June 15, 2009
Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Up: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Up: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Up: 3
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 40(20+20)x7x16 kg.
Pull-Up Bar Hang: 1
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Rhomboid Stretch: 1x10x blue band
Windmills: 1x10(5+5)x20 lbs.
Swings: 1x30(15+15)x24 kg.
Partial Turkish Get-Ups: 1x8(4+4)x16 kg.
Goblet Squats: 1x10x16 kg.
Pull-Up Bar Hang: 1
Workout:
Clean & Press/Pull-Up Ladders: 3x
Clean & Press (left): 1x20 kg.
Clean & Press (right): 1x20 kg.
Pull-Up: 1
Clean & Press (left): 2x20 kg.
Clean & Press (right): 2x20 kg.
Pull-Up: 2
Clean & Press (left): 3x20 kg.
Clean & Press (right): 3x20 kg.
Pull-Up: 3
rest: 1-2 minutes
Pull-Up Bar Hang: 1
Snatches: 40(20+20)x7x16 kg.
Pull-Up Bar Hang: 1
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