Sunday, August 30, 2009

Run:
4.72 miles

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

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.

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.

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

Friday, August 21, 2009

Trail Run:
3.18 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.

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.

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

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

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

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

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.

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.

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