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
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.
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