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
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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