Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 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.
Finisher: Complex: Burpees, Snatches, Pull-Ups
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Pull-Ups: 3x10
Tuesday, December 29, 2009
Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 7 x 45 seconds (7.5 mph, 7.5% incline), 45 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes
Total Distance: 3.36 miles
Warm-Up: 3 minutes
Intervals: 7 x 45 seconds (7.5 mph, 7.5% incline), 45 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes
Total Distance: 3.36 miles
Sunday, December 27, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.
Finisher: Kettlebell Clean & Push Press Burpees
2x10x40(20+20) kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.
Finisher: Kettlebell Clean & Push Press Burpees
2x10x40(20+20) kg.
Tuesday, December 22, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Goblet Squats: 2x10x20 kg.
Workout:
Kettlebell Floor Press: 3x10x48(24+24) kg.
Renegade Rows: 3x16(8+8)x24 kg.
Squat to Push Press (16" box): 3x10x32(16+16) kg.
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Goblet Squats: 2x10x20 kg.
Workout:
Kettlebell Floor Press: 3x10x48(24+24) kg.
Renegade Rows: 3x16(8+8)x24 kg.
Squat to Push Press (16" box): 3x10x32(16+16) kg.
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Sunday, December 20, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 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: 10 rpm, 1 min/hand x 20 kg.
Snowshoe Run:
3.40 miles
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x20 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: 10 rpm, 1 min/hand x 20 kg.
Snowshoe Run:
3.40 miles
Friday, December 18, 2009
Warm-Up:
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 24 kg.
The AbSlide: 3x12
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 24 kg.
The AbSlide: 3x12
Thursday, December 17, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Circuit:
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x24 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Ab-OrigiOnals: 3x15
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Circuit:
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x24 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Ab-OrigiOnals: 3x15
Saturday, December 12, 2009
Warm-Up:
Swings: 1x60(3x20(10+10))x20 kg.
Goblet Squats: 2x10x20 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: 10 rpm, 1 min/hand x 20 kg.
Trail Run (1"-5" snow):
3.61 miles
Swings: 1x60(3x20(10+10))x20 kg.
Goblet Squats: 2x10x20 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: 10 rpm, 1 min/hand x 20 kg.
Trail Run (1"-5" snow):
3.61 miles
Friday, December 11, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Squats: 10x45 lbs., 10x95 lbs., 8x115 lbs., 8x135 lbs., 5x145 lbs.
Bench Press: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x135 lbs., 5x135 lbs.
Bent-Over Rows: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x115 lbs., 5x115 lbs.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Squats: 10x45 lbs., 10x95 lbs., 8x115 lbs., 8x135 lbs., 5x145 lbs.
Bench Press: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x135 lbs., 5x135 lbs.
Bent-Over Rows: 10x45 lbs., 8x95 lbs., 5x115 lbs., 5x115 lbs., 5x115 lbs.
Monday, December 07, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Swings: 2x20(10+10)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Up: 2
Pull-Up: 1
Clean & Press: 4(2+2)x20 kg.
Push-Up: 4
Pull-Up: 2
Clean & Press: 6(3+3)x20 kg.
Push-Up: 6
Pull-Up: 3
Clean & Press: 8(4+4)x20 kg.
Push-Up: 8
Pull-Up: 4
Clean & Press: 10(10+10)x20 kg.
Push-Up: 10
Pull-Up: 5
Circuit 3x:
Heavy Bag: 3 x 30 seconds: Rest 1 minute
Treadmill (7.5 mph, 8% incline): 3 x 30 seconds: Rest 1 minute
- total distance: .18 miles
Ropes Gone Wild: 3 x 30 seconds: Rest 1 minute
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Swings: 2x20(10+10)x20 kg.
Clean & Press/Push-Up/Pull-Up Ladders:
Clean & Press: 2(1+1)x20 kg.
Push-Up: 2
Pull-Up: 1
Clean & Press: 4(2+2)x20 kg.
Push-Up: 4
Pull-Up: 2
Clean & Press: 6(3+3)x20 kg.
Push-Up: 6
Pull-Up: 3
Clean & Press: 8(4+4)x20 kg.
Push-Up: 8
Pull-Up: 4
Clean & Press: 10(10+10)x20 kg.
Push-Up: 10
Pull-Up: 5
Circuit 3x:
Heavy Bag: 3 x 30 seconds: Rest 1 minute
Treadmill (7.5 mph, 8% incline): 3 x 30 seconds: Rest 1 minute
- total distance: .18 miles
Ropes Gone Wild: 3 x 30 seconds: Rest 1 minute
Finisher: 3x: Burpees with Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.
Saturday, December 05, 2009
Warm-Up:
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Goblet Squats: 2x10x20kg.
Snatches: 2x20(10+10)x20 kg.
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Goblet Squats: 2x10x20kg.
Snatches: 2x20(10+10)x20 kg.
Cleans: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Half Snatch: 12 rpm, 2 min/hand x 20 kg. Rest 90 seconds
Long Cycle: 10 rpm, 2 min/hand x 20 kg.
Wednesday, December 02, 2009
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x185 lbs., 1x5x205 lbs., 1x5x225 lbs.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs.
Seated Rows: 1x10x70 lbs., 1x8x95 lbs., 1x8x110 lbs.
The AbSlide: 3x10
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)
Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x185 lbs., 1x5x205 lbs., 1x5x225 lbs.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs.
Seated Rows: 1x10x70 lbs., 1x8x95 lbs., 1x8x110 lbs.
The AbSlide: 3x10
Tuesday, December 01, 2009
Treadmill Intervals:
0-4 minutes: warm-up
4-5 minutes: 6.0 mph: 5% incline
5-6 minutes: 3.0 mph: 5% incline
6-8 minutes: 6.0 mph: 5% incline
8-9 minutes: 3.0 mph: 5% incline
9-10 minutes: 6.0 mph: 10% incline
10-11 minutes: 3.0 mph: 10% incline
11-13 minutes: 6.0 mph: 10% incline
13-14 minutes: 3.0 mph: 10% incline
14-19 minutes: moderate intensity
19-23 minutes: cool-down
Total Distance: 2.11 miles
0-4 minutes: warm-up
4-5 minutes: 6.0 mph: 5% incline
5-6 minutes: 3.0 mph: 5% incline
6-8 minutes: 6.0 mph: 5% incline
8-9 minutes: 3.0 mph: 5% incline
9-10 minutes: 6.0 mph: 10% incline
10-11 minutes: 3.0 mph: 10% incline
11-13 minutes: 6.0 mph: 10% incline
13-14 minutes: 3.0 mph: 10% incline
14-19 minutes: moderate intensity
19-23 minutes: cool-down
Total Distance: 2.11 miles
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