Saturday, October 31, 2009

Outside Run:
3.88 miles

Friday, October 30, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)

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: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1

Jerks: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 2 min/hand x 20 kg.

Wednesday, October 28, 2009

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 30 seconds (7.5 mph, 7.5% incline), 60 seconds (recovery)
Moderate Intensity: 7 minutes
Cool-Down: 3 minutes

Total Distance: 2.20 miles

Monday, October 26, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)

Workout:
Circuit: 3x: Perform each exercise for 1 minute, rest 30 seconds
Kettlebell Ground Punch: 1x12(6+6)x24 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x14x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x16x40(20+20) kg.
rest 30 seconds
Kettlebell Swings: 1x27x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 10
rest 1 minute

Kettlebell Ground Punch: 1x30(15+15)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x15x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x19x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x30x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14
rest 1 minute

Kettlebell Ground Punch: 1x34(17+17)x16 kg.
rest 30 seconds
Box Jump (24" box) with Dumbbells: 1x17x10(5+5) lbs.
rest 30 seconds
Kettlebell Grapple Spins: 1x20x32(16+16) kg.
rest 30 seconds
Kettlebell Swings: 1x32x40 kg.
rest 30 seconds
Kettlebell Plyo Push-Ups: 14

Saturday, October 24, 2009

Run:
5.94 miles

Friday, October 23, 2009

Workout:
Swings: 1x20(10+10)x20 kg., 1x20(10+10)x24 kg., 1x20(10+10)x28 kg.,
1x20(10+10)x32 kg., 1x20(10+10)x40 kg.
Snatches: 1x60(10+10,10+10,10+10)x20 kg., 1x40(10+10,10+10)x20 kg.

Wednesday, October 21, 2009

Swim:
960 meters

Tuesday, October 20, 2009

Treadmill Run:
5.0 miles

Monday, October 19, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Clean & Press/Push-Up/Pull-Up/Pistols/The AbSlide Ladders: 1x
Clean & Press: 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Push-Ups: 2, 4, 6, 8, 6, 4, 2
Pull-Ups: 1, 2, 3, 4, 3, 2, 1
Pistols (18" box): 2(1+1), 4(2+2), 6(3+3), 8(4+4), 6(3+3), 4(2+2), 2(1+1)
The AbSlide: 3, 6, 9, 12, 9, 6, 3

Circuit: 3x
Heavy Bag: 30 seconds
rest 30 seconds
Treadmill (7 mph, 8% incline): 30 seconds; Total Distance: .15 miles
rest 30 seconds
Ropes Gone Wild: 30 seconds
rest 30 seconds

Saturday, October 17, 2009

Warm-Up:
Jumping Jacks: 2x15
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 kg.

Workout:
Jerks: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Trail Run:
3.64 miles

Wednesday, October 14, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)

Workout:
Clean & Press/Push-Up/Pull-Up/Goblet Squat Ladders: 3x
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Goblet Squats: 2x20 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Goblet Squats: 4x20 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Goblet Squats: 6x20 kg.

Snatches: 20(10+10)x6x20 kg.

Tuesday, October 13, 2009

Run:
Intervals
Warm-Up: 4 minutes
Intervals: 5 x 30 seconds (7 mph, 7% incline), 60 seconds (recovery)
Moderate Intensity: 6 minutes
Cool-Down: 2 1/2 minutes

2.04 miles

Monday, October 12, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)

Workout:
Swings: 2x20(10+10)x32 kg.
Cleans: 1x5x95 lbs., 2x5x115 lbs.
Deadlifts: 3x5x205 lbs.
Pull-Ups: 1x8, 1x6
Clean & Press: 2x10(5+5)x24 kg.
Goblet Squats: 3x10x20 kg.
Ab-OrigiOnals: 2x15

Saturday, October 10, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Squats: 2x10x20 kg.

Workout:
Jerks: 1x30(15+15)x20 kg.
Snatches: 1x30(15+15)x20 kg.
Long Cycle Press: 1x30(15+15)x20 kg.

Cleans: 1x36(18+18)x20 kg.
Half Snatch: 1x36(18+18)x20 kg.
Push Press: 1x36(18+18)x20 kg.

Trail Run:
4.17 miles

Thursday, October 08, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)

Workout:
Clean & Press/Push-Ups/Pull-Ups/Box Jumps/Snatches Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (24"): 10
Snatches: 10(5+5)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (24"): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (24"): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (24"): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (24"): 2
Snatches: 2(1+1)x24 kg.

Wednesday, October 07, 2009

Run:
2.34 miles

Tuesday, October 06, 2009

Warm-Up:
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x6(3+3)

Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 1 min/hand x 20 kg.

Circuit: 3x
Push-Ups: 3x10
Jumping Pull-Ups: 3x10
Rock-Up Squats: 3x10x16 kg.

Treadmill Run:
2.50 miles

Sunday, October 04, 2009

Bike:
11.34 miles

Saturday, October 03, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.

Workout:
Cleans: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle Push Press: 15 rpm, 90 sec/hand x 20 kg.

Clean & Press/Squat to Push Press/Half Snatch Ladders:
Clean & Press: 2(1+1)x20 kg.
Squat to Push Press: 2(1+1)x20 kg.
Half Snatch: 2(1+1)x20 kg.
Clean & Press: 4(2+2)x20 kg.
Squat to Push Press: 4(2+2)x20 kg.
Half Snatch: 4(2+2)x20 kg.
Clean & Press: 6(3+3)x20 kg.
Squat to Push Press: 6(3+3)x20 kg.
Half Snatch: 6(3+3)x20 kg.
Clean & Press: 8(4+4)x20 kg.
Squat to Push Press: 8(4+4)x20 kg.
Half Snatch: 8(4+4)x20 kg.
Clean & Press: 10(5+5)x20 kg.
Squat to Push Press: 10(5+5)x20 kg.
Half Snatch: 10(5+5)x20 kg.

Trail Run:
3.54 miles

Thursday, October 01, 2009

Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10xblue band
Romali Head Cast: 2x20(10+10)x15 lbs.

Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatch: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Long Cycle Bottom Up Press: 15 rpm, 1 min/hand x 16 kg.

Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes
rest 1 minute
Speed Bag: 2 minutes
rest 1 minute
Jump Rope: 2 minutes