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

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

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

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

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

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

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!

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

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

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