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.

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.

Tuesday, July 28, 2009

Run:
2.75 miles

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

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

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.

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

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

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.

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.

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.

Tuesday, July 14, 2009

Run:
5.15 miles

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.

Saturday, July 11, 2009

Bike:
15.73 miles

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

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.

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

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

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.

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

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.