Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
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
Push Press: 10 rpm, 2 min/hand x 20 kg.
Saturday, November 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): 2x10(5+5)
Workout:
Kettlebell Touch & Go Sumo Deadlifts: 3x20x40(20+20) kg.
Circuit:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (28" box): 2
Snatches: 2(1+1)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (28" box): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (28" box): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (28" box): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (28" box): 10
Snatches: 10(5+5)x24 kg.
Ab-OrigiOnals: 3x18
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Kettlebell Touch & Go Sumo Deadlifts: 3x20x40(20+20) kg.
Circuit:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Box Jumps (28" box): 2
Snatches: 2(1+1)x24 kg.
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Box Jumps (28" box): 4
Snatches: 4(2+2)x24 kg.
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Box Jumps (28" box): 6
Snatches: 6(3+3)x24 kg.
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Box Jumps (28" box): 8
Snatches: 8(4+4)x24 kg.
Clean & Press: 10(5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Box Jumps (28" box): 10
Snatches: 10(5+5)x24 kg.
Ab-OrigiOnals: 3x18
Friday, November 27, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 2x20(10+10)x20 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: 10 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 8x15x16 kg.
Trail Run:
4.30 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 2x20(10+10)x20 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: 10 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 8x15x16 kg.
Trail Run:
4.30 miles
Wednesday, November 25, 2009
Treadmill Intervals:
0-2 minutes: 4.5 mph: Level
2-4 minutes: 6.0 mph: 5% incline
4-6 minutes: 3.0 mph: 5% incline
6-10 minutes: 6.0 mph: 5% incline
10-12 minutes: 3.0 mph: 5% incline
12-14 minutes: 6.0 mph: 10% incline
14-16 minutes: 5.0 mph: 10% incline
16-18 minutes: 3.0 mph: 10% incline
18-19 minutes: 5.0 mph: 15% incline
19-20 minutes: 4.0 mph: 15% incline
20-21 minutes: 3.0 mph: 15% incline
21-22 minutes: 4.0 mph: 15% incline
22-25 minutes: 2.0 mph: Level
Total Distance: 1.80 miles
0-2 minutes: 4.5 mph: Level
2-4 minutes: 6.0 mph: 5% incline
4-6 minutes: 3.0 mph: 5% incline
6-10 minutes: 6.0 mph: 5% incline
10-12 minutes: 3.0 mph: 5% incline
12-14 minutes: 6.0 mph: 10% incline
14-16 minutes: 5.0 mph: 10% incline
16-18 minutes: 3.0 mph: 10% incline
18-19 minutes: 5.0 mph: 15% incline
19-20 minutes: 4.0 mph: 15% incline
20-21 minutes: 3.0 mph: 15% incline
21-22 minutes: 4.0 mph: 15% incline
22-25 minutes: 2.0 mph: Level
Total Distance: 1.80 miles
Monday, November 23, 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): 2x10(5+5)
Workout:
Snatches: 3x20(10+10)x24 kg.
Circuit: 3x
Box Jumps (24" box): 30 seconds: 9,12,12
rest 1 minute
Snatches: 30 seconds: 14(7+7)x24 kg., 14(7+7)x24 kg., 14(7+7)x24 kg.
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 3x20(10+10)x24 kg.
Circuit: 3x
Box Jumps (24" box): 30 seconds: 9,12,12
rest 1 minute
Snatches: 30 seconds: 14(7+7)x24 kg., 14(7+7)x24 kg., 14(7+7)x24 kg.
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Sunday, November 22, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 1x20(10+10)x20 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
Push Press: 12 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 6x15x16 kg.
Trail Run:
3.64 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 1x20(10+10)x20 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
Push Press: 12 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 6x15x16 kg.
Trail Run:
3.64 miles
Friday, November 20, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 1x12(6+6)x20 kg.
Snatches: 20(10+10)x6x20 kg.
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
Snatches: 1x12(6+6)x20 kg.
Snatches: 20(10+10)x6x20 kg.
Monday, November 16, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
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
Push Press: 15 rpm, 1 min/hand x 20 kg.
Circuit: 5x
Heavy Bag: 30 seconds
rest 1 minute
Treadmill (8 mph, 8% incline): 30 seconds: Total Distance: .30 miles
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
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
Push Press: 15 rpm, 1 min/hand x 20 kg.
Circuit: 5x
Heavy Bag: 30 seconds
rest 1 minute
Treadmill (8 mph, 8% incline): 30 seconds: Total Distance: .30 miles
rest 1 minute
Ropes Gone Wild: 30 seconds
rest 1 minute
Ab-OrigiOnals: 3x15
Saturday, November 14, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
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.
Kettlebell Juggling: 4x15x16 kg.
Trail Run:
6.10 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
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.
Kettlebell Juggling: 4x15x16 kg.
Trail Run:
6.10 miles
Thursday, November 12, 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): 2x10(5+5)
Workout:
V-Ups: 1x25
Snatches: 1x50(25+25)x20 kg.
Push-Ups: 1x25
Swings: 1x50(25+25)x28 kg.
Thrusters (Burpees without the push-up): 1x50(5x10)x64(32+32) kg.
Clean & Press: 1x50(10+10,10+10,5+5)x20 kg.
Mountain Climbers: 1x50
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x10(5+5)
Workout:
V-Ups: 1x25
Snatches: 1x50(25+25)x20 kg.
Push-Ups: 1x25
Swings: 1x50(25+25)x28 kg.
Thrusters (Burpees without the push-up): 1x50(5x10)x64(32+32) kg.
Clean & Press: 1x50(10+10,10+10,5+5)x20 kg.
Mountain Climbers: 1x50
Saturday, November 07, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
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
Push Press: 15 rpm, 1 min/hand x 20 kg.
Snatches: 1x50(25+25)x20 kg.
Trail Run:
3.44 miles
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
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
Push Press: 15 rpm, 1 min/hand x 20 kg.
Snatches: 1x50(25+25)x20 kg.
Trail Run:
3.44 miles
Tuesday, November 02, 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): 2x8(4+4)
Workout:
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.
High Pull/Squats/Pull-Ups/Burpees/Snatches Ladders:
High Pull: 1,2,3,4,5,4,3,2,1 x 24 kg.
Squats: 1,2,3,4,5,4,3,2,1 x 24 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Burpees: 1,2,3,4,5,4,3,2,1 x 80(40+40) kg.
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.
Three Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (18" box): 2x8(4+4)
Workout:
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.
High Pull/Squats/Pull-Ups/Burpees/Snatches Ladders:
High Pull: 1,2,3,4,5,4,3,2,1 x 24 kg.
Squats: 1,2,3,4,5,4,3,2,1 x 24 kg.
Pull-Ups: 1,2,3,4,5,4,3,2,1
Burpees: 1,2,3,4,5,4,3,2,1 x 80(40+40) kg.
Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.
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