Friday, December 31, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Snatches: 1x5x20 kg.
Squats (16" box): 1x5x20 kg
Windmills: 1x5x blue band
Thrusters (16" box): 1x5x20 kg.
Push Press: 1x5x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x4x20 kg.
Squats (16" box): 1x4x20 kg
Windmills: 1x4x blue band
Thrusters (16" box): 1x4x20 kg.
Push Press: 1x4x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x3x20 kg.
Squats (16" box): 1x3x20 kg
Windmills: 1x3x blue band
Thrusters (16" box): 1x3x20 kg.
Push Press: 1x3x20 kg.
Left Side Right Side

Snatches: 1x2x20 kg.
Squats (16" box): 1x2x20 kg
Windmills: 1x2x blue band
Thrusters (16" box): 1x2x20 kg.
Push Press: 1x2x20 kg.
Left Side Right Side

Snatches: 1x1x20 kg.
Squats (16" box): 1x1x20 kg
Windmills: 1x1x blue band
Thrusters (16" box): 1x1x20 kg.
Push Press: 1x1x20 kg.
Left Side Right Side

Swings: 1x20x20kg.

Wednesday, December 29, 2010

Snowshoe Run:
3.38 miles

Tuesday, December 28, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Swings: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
High Pulls: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Snatches: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Alternating Swings: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Cleans: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Clean and Push Press: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.

Monday, December 27, 2010

Snowshoe Run:
3.41 miles

Thursday, December 23, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Swings: 1x50(25+25)x20 kg.
Snatches: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x28 kg.
Snatches: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x24 kg.

Wednesday, December 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Cleans: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Half-Snatches: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 20 kg.

Tuesday, December 21, 2010

Run:
2.15 miles
StairMaster StairMill 7000 PT

Monday, December 20, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions

Workout:
Legs: Free Motion Squat: 1x15x100 lbs., 1x15x120 lbs., 1x12x160 lbs., 2x8x200 lbs.
Chest: Free Motion Chest: 1x10x50 lbs., 1x10x70 lbs., 2x5x90 lbs.
Shoulders: Nautilus Overhead Press: 1x10x80 lbs., 1x8x95 lbs., 1x7x110 lbs.
Calves: Cybex Rotary Calf: 1x15x150 lbs, 2x12x190 lbs.
Abs: Hammer Strength MTS Abdominal Crunch: 3x10x40 lbs.

Run:
2.80 miles
TechnoGym Cardio Wave

Friday, December 17, 2010

Bike:
7.50 miles
Star Trac Spinner NXT

Thursday, December 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders:
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

Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 20 kg.

Sunday, December 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

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

Ab-OrigiOnals: 3x12

Friday, December 10, 2010

Snowshoe Run:
3.54 miles

Thursday, December 09, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Swings: 4x20(10+10)x32 kg.
Push Press: 3x20x32(16+16) kg., 1x20x50(25+25) lbs.
Pull-Ups: 1x15 w/ light band, 1x14 w/ medium band, 1x14 w/ heavy band
Squats (16" box): 2x20x24 kg.

Sunday, December 05, 2010

Snowshoe Run:
3.40 miles

Friday, December 03, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Bent-Over Rows: 4x20(10+10)x28 kg.
Squats (16" box): 4x20x24 kg.
Floor Press: 2x20x32(16+16) kg., 2x20x50(25+25) lbs.
Swings: 4x20(10+10)x32 kg.

Ab-OrigiOnals: 4x15

Thursday, December 02, 2010

Run:
2.45 miles
StairMaster StairMill 7000 PT

Tuesday, November 30, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Deadlift Burpees: 3x20x64(32+32) kg.
Renegade Rows: 3x20(10+10)x24 kg.
Swings: 3x20x32 kg.

The AbSlide: 3x15

Sunday, November 28, 2010

Run:
2.37 miles

Saturday, November 27, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Swings: 3x20(10+10)x32 kg.
Push-Press: 3x20x32(16+16) kg.
Pull-Ups: 1x12 w/ light band, 1x12 w/ medium band, 1x12 w/ heavy band
Squats (16" box): 2x20x24 kg.

Wednesday, November 24, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions

Workout:
Swings:
1x20(10+10)x16 kg.
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.
1x20(10+10)x48 kg.
1x20(10+10)x40 kg.
1x20(10+10)x32 kg.
1x20(10+10)x28 kg.
1x20(10+10)x24 kg.
1x20(10+10)x20 kg.
1x20(10+10)x16 kg.

Tuesday, November 23, 2010

Run:
3.38 miles
LifeFitness Treadmill

Monday, November 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Squats (16" box): 3x20x24 kg.
Floor Press: 3x20x32(16+16) kg.
Swings: 3x20x32 kg.
Bent-Over Rows: 3x20(10+10)x28 kg.

Saturday, November 20, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Renegade Rows: 2x20(10+10)x24 kg.
Swings: 2x20(10+10)x32 kg.
Deadlift Burpees: 2x20x64(32+32) kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Ab-OrigiOnals: 3x12

Wednesday, November 17, 2010

Run:
3.02 miles
Precor 100i Elliptical

Tuesday, November 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Kettlebell Swings: 2x20(10+10)x32 kg.
Push-Press: 2x20x32(16+16) kg.
Pull-Ups: 10 with light band, 5 with medium band; 8 with light band, 4 with medium band
Squats (16" box): 2x20x24 kg.

Heavy Bag: 3x30 seconds on/30 seconds rest
The AbSlide: 3x10

Sunday, November 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Kettlebell Swings: 2x20(10+10)x28 kg.
Floor Press: 1x20x40(20+20) kg., 1x20(17+3)x40(20+20) kg.
Squats (16" box): 2x20x24 kg.
Bent-Over Rows: 2x20(10+10)x24 kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Janda Sit-Ups: 3x4

Friday, November 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

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

Wednesday, November 10, 2010

Run:
2.34 miles

Tuesday, November 09, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x7x16 kg.

Sunday, November 07, 2010

Bike:
11.28 miles

Saturday, November 06, 2010

Trail Run:
3.72 miles

Friday, November 05, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 2x5x200 lbs.
Side Press: 2x10(5+5)x50 lbs.

Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 20 kg.

Sunday, October 31, 2010

Bike:
11.25 miles

Saturday, October 30, 2010

Run:
2.32 miles

Friday, October 29, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x6x16 kg.

Sunday, October 24, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Superset:
Push Press: 6x6x90 lbs. rest 30 seconds
Deadlift: 6x6x180 lbs. rest 30 seconds

Superset:
Pull-Ups assisted with light band: 6x6 rest 30 seconds
Kettlebell Bench Press: 6x6x48(24+24) kg. rest 30 seconds

Superset:
Heavy Bag: 5 x 30 seconds on/30 seconds rest
High Knee Dumbbell Press: 5 x 30 seconds on/30 seconds rest
(58,61,68,69,70)

Tuesday, October 19, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Superset:
Push Press: 1x6x75 lbs., 5x6x85 lbs. rest 30 seconds
Deadlift: 6x6x175 lbs. rest 30 seconds

Superset:
Pull-Ups assisted with medium band: 6x6 rest 30 seconds
Kettlebell Bench Press: 6x6x48(24+24) kg. rest 30 seconds

Saturday, October 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Circuit: 5x
Snatches: 5x10(5+5)x24 kg.
Swings: 5x10(5+5)x24 kg.
Deadlift Burpees: 5x10x64(32+32) kg.
Tornado Ball Slams: 5x10(5+5)x3 kg.

Friday, October 15, 2010

Trail Run:
3.50 miles

Wednesday, October 13, 2010

Run:
2.33 miles

Tuesday, October 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 2x10(5+5)x24 kg.

Workout:
Round 1: 10 minutes
Snatches: 7x4(2+2)x28 kg.
Deadlift Burpees: 7x6x80(40+40) kg.

Round 2: 10 minutes
Sledgehammer Swings: 1x100x16 lbs., 1x125x10 lbs.

Round 3: 5 minutes
Heavy Bag

Sunday, October 10, 2010

Bike:
11.42 miles

Saturday, October 09, 2010

Outside Run
Warm-Up
Fartlek Run: 10 x 30 seconds hard/60 seconds recovery
Cool-Down

2.33 miles

Friday, October 08, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Circuit: 5x
Snatches: 5x10(5+5)x24 kg.
Swings: 5x10(5+5)x24 kg.
Deadlift Burpees: 5x10x64(32+32) kg.

Wednesday, October 06, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders:
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

Sandbag Should Carry: 2 x 180 feet x 100 lbs.
Heavy Bag: 3 x 1 minute
Janda Sit-Ups: 3x4

Sunday, October 03, 2010

Run:
3.56 miles

Saturday, October 02, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Circuit: 3x
Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Heavy Bag: 3 x 1 minute
rest 30 seconds
Jump Rope: 3 x 1 minute (143,132,153)
rest 30 seconds

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Janda Sit-Ups: 3x4

Friday, October 01, 2010

Run:
2.29 miles

Wednesday, September 29, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 3x20(10+10)x28 kg.
Snatches: 3x20(10+10)x24 kg.
Jerks: 3x10x40(20+20) kg.

Janda Sit-Ups: 3x4

Monday, September 27, 2010

Bike:
11.39 miles

Saturday, September 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Dumbbell Swings: 2x20(10+10)x40 lbs.
Goblet Squats: 2x10x40 lbs.

Workout:
TechnoGym Leg Press: 1x20x50 lbs., 1x15x80 lbs., 3x10x100 lbs.
Nautilus Vertical Chest: 1x12x65 lbs., 1x10x80 lbs., 1x10x95 lbs., 1x8x110 lbs.
TechnoGym Vertical Reaction: 1x15x80 lbs., 1x10x100 lbs., 2x8x120 lbs.
Nautilus Overhead Press: 1x12x65 lbs., 2x10x80 lbs.
LifeFitness Standing Calf: 2x12x155 lbs., 1x15x135 lbs.
Hammer Strength MTS Abdominal Crunch: 2x10x40 lbs., 1x10x30 lbs.

Wednesday, September 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatches: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Clean & Jerk: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg.

Saturday, September 18, 2010

Workout:
Kettlebell Juggling: 1x200x16 kg.

Trail Run:
3.56 miles

Friday, September 17, 2010

Bike:
11.25 miles

Wednesday, September 15, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 30(15+15)x8x16 kg.

Monday, September 13, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 90 sec/hand x 20 kg.

Saturday, September 11, 2010

Trail Run:
4.19 miles

Friday, September 10, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 1x30(15+15)x24 kg., 2x10(5+5)x28 kg.
Jerks: 3x10(5+5)x28 kg.

Superset:
Push-Ups: 3x10
Lunges: 3x20(10+10)x32(16+16) kg.
The AbSlide: 3x10

Farmer's Walks: 3 x 100 feet x 80(40+40) kg.

Wednesday, September 08, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Circuit: 2x
Snatches: 1x20(10+10)x24 kg.
Lunges - Vegas Pro Commando Straps: 1x20(10+10)x20 kg.
Swings: 1x20(10+10)x24 kg.
Atomic Push-Ups - Vegas Pro Commando Straps: 1x10
Clean & Jerk: 1x20(10+10)x24 kg.
Squats - Vegas Pro Commando Straps: 1x15

Janda Sit-Ups: 3x4
Ab-OrigiOnals: 3x10

Monday, September 06, 2010

Workout:
Kettlebell Juggling: 1x250x16 kg.

Trail Run:
3.92 miles

Saturday, September 04, 2010

Workout:
Kettlebell Juggling: 1x200x16 kg.

Trail Run:
3.79 miles

Friday, Saturday 03, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Dumbbell Swings: 2x20(10+10)x45 lbs.
Goblet Squats: 2x10x35 lbs.

Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 3x12x270 lbs.
Hammer Strength Iso-Lateral Bench Press: 1x15x70 lbs., 1x12x90 lbs.,
1x8x110 lbs., 1x7x110 lbs.
Cybex Lat Pulldowns: 1x15x75 lbs., 3x10x100 lbs.
Nautilus Nitro Pro Overhead Press: 3x12x65 lbs.
Cybex Rotary Calf: 3x12x150 lbs.

Row:
2,500 meters
Concept 2 Rower

Stretch:
Precor Stretch Trainer

Wednesday, September 01, 2010

Workout:
Kettlebell Juggling: 1x200x16 kg.

Bike:
11.27 miles

Tuesday, August 31, 2010

Run:
3.37 miles

Monday, August 30, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
Clean to Squat (14" box) to Push Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Deadlifts: 10,9,8,7,6,5,4,3,2,1 x 80(40+40) kg.

Sunday, August 29, 2010

Bike:
11.33 miles

Monday, August 23, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Round 1:
Figure 8 to a Hold: 3 minutes: 1x60x20 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 2:
Swings (left hand): 1 minute: 1x35x24 kg.
Swings (right hand): 1 minute: 1x35x24 kg.
rest: 30 seconds
Swings (alternating): 1 minute: 1x35x24 kg.
Goblet Squats: 1 minute: 1x20x16 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 3:
KB Chest Press: 30 seconds: 1x9x40(20+20)
KB Chest Press (left side): 30 seconds: 1x8x40(20+20)
KB Chest Press (right side): 30 seconds: 1x8x40(20+20)
BW Squats: 30 seconds: 1x17
Iso Squats: 30 seconds: 1x30 seconds
Jump Squats: 30 seconds: 1x18
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 4:
Suitcase Deadlift to a Row (left): 1x5x28 kg.
Suitcase Deadlift to a Row (right): 1x5x28 kg.
Flip to a Squat: 1x10x16 kg.
Ropes Gone Wild: 30 seconds
rest: 1 minute
Round 5:
Press to a Get-Up: 1x10(5+5)x16 kg.
Super Plank to Drop Hip: 1x5
Snatches: 1x20(10+10)x24 kg.
Ropes Gone Wild: 30 seconds

Sunday, August 22, 2010

Bike:
12.17 miles

Saturday, August 21, 2010

Workout:
Kettlebell Juggling: 1x200x16 kg.

Trail Run:
4.16 miles

Thursday, August 19, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg.

Janda Sit-Ups: 3x4

Farmer's Walks: 3 x 100 feet x 80(40+40) kg.

Tuesday, August 17, 2010

Run:
1.76 miles

Workout:
Chest - Free Motion: 3x12x50 lbs.
Row - Free Motion: 3x12x70 lbs.
Squat - Free Motion: 3x12x100 lbs.

Run:
1.73 miles

Monday, August 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
Burpees: 1,2,3,4,1,2,3,1,2,1
Push-Ups: 2,4,6,8,2,4,6,2,4,2
Deadlifts: 1,2,3,4,1,2,3,1,2,1 x 80(40+40) kg.
Pull-Ups: 1,2,3,4,1,2,3,1,2,1

The AbSlide: 3x10

Friday, August 13, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Jerk + Snatches/Push-Up/Pull-Up Ladders: 3x
Clean & Jerk: 2(1+1)x24 kg.
Snatches: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Jerk: 4(2+2)x24 kg.
Snatches: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Jerk: 6(3+3)x24 kg.
Snatches: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3

Swings: 30(15+15)x24 kg.
Jump Rope: 30 seconds: 61
Swings: 30 (15+15)x24 kg.
Jump Rope: 30 seconds: 66
Swings: 25(12+13)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 25(13+12)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22

Janda Sit-Ups: 3x4

Tuesday, August 10, 2010

Run:
2.31 miles

Monday, August 09, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x7x16 kg.

Janda Sit-Ups: 3x4

Saturday, August 07, 2010

Run:
4.06 miles

Friday, August 06, 2010

Warm-Up:
Swings: 1x40(4x10)x15 lbs.
Squat to Torch Press: 2x10(5+5)x15 lbs.
Romali Headcast: 2x20(10+10)x15 lbs.

Workout:
Swings: 3x24(12+12)x24 kg.
Snatches: 3x24(12+12)x24 kg.
Jerks: 3x24(12+12)x24 kg.

Kettlebell Juggling: 1x100x16 kg.

Tuesday, August 03, 2010

Run:
2.30 miles

Monday, August 02, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
Squats (16" box): 10,9,8,7,6 x 125 lbs. 5,4,3,2,1 x 135 lbs.
2 Push-Up Snatch Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Snatches: 20,18,16,14,12,10,8,6,4,2 x 24 kg.

Friday, July 30, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Jumping Jacks: 3x10
Push-Ups: 1x10
Pull-Ups: 1x5
Goblet Squats: 1x10x16 kg.

Workout:
Swings: 5x20(10+10)x24 kg.
Snatches: 5x20(10+10)x24 kg.
Jerks: 5x20(10+10)x24 kg.

Janda Sit-Ups: 3x3

Wednesday, July 28, 2010

Recovery Run:
2.32 miles

Tuesday, July 27, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
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

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 90 sec/hand x 20 kg.

Janda Sit-Ups: 3x3
The AbSlide: 3x10

Sunday, July 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats

Workout:
Swings: 3x20(10+10)x28 kg.
Snatches: 3x14(7+7)x28 kg.
Jerks: 3x14(7+7)x28 kg.

Trail Run:
3.75 miles

Friday, July 23, 2010

Bike:
15.39 miles

Thursday, July 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
Squats (18" box): 10,9,8,7,6 x 115 lbs. 5,4,3,2,1 x 125 lbs.
2 Push-Up Deadlift Burpees:
Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 64(32+32) kg.
Push-Ups: 20,18,16,14,12,10,8,6,4,2

Janda Sit-Ups: 3x3
The AbSlide: 3x10

Tuesday, July 20, 2010

Run:
3.05 miles

Sunday, July 18, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
rest to catch breath
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)

Total Run Distance: 1.36 miles

Superset:
Sled Drag: 3 x 200 yards x 85 lbs.
Ab Wheel: 3 x 15

Saturday, July 17, 2010

Trail Run:
4.78 miles

Friday, July 16, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Kettlebell Complex: 15/10/5
Snatches: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Cleans: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Swings: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.

Superset:
Front Squat to Push Press: 3x5x32(16+16) kg.
Pull-Ups: 1x5, 2x5 (assisted with light band)

Superset:
Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Plank: 3 x 1 minute

Wednesday, July 14, 2010

Run:
3.03 miles
Temperature: 93 degrees
Heat Index: 104 degrees

Monday, July 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Circuit: 2x: 2x20 seconds work/20 seconds rest
Jumping Pull-Ups: 20,24,24,26
Sledge Hammer Swings: 11,11,12,12 x 16 lbs.
Swings: 13,14,14,14 x 40 kg.

Saturday, July 10, 2010

Bike:
20.84 miles

Friday, July 09, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Snatches: 3x14(7+7)x28 kg.
Jerks: 3x14(7+7)x28 kg.

Trail Run:
5.49 miles

Wednesday, July 07, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

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
Jerks: 10 rpm, 2 min/hand x 20 kg.

Tuesday, July 06, 2010

Bike:
11.30 miles

Monday, July 05, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls
Shinbox Swings (circles)
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.
Rope Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3 x 20 seconds work/10 seconds rest
Atomic Push-Ups: 10,9,8
Box Jumps (24" box): 8,8,8
Rows on Rings: 14,14,11
Squats (14" box): 14,14,13

Run:
2.31 miles
Easy run today...done in the pouring rain!

Saturday, July 03, 2010

Trail Run:
4.15 miles

Friday, July 02, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls
Shinbox Swings (circles)
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Circuit: 3x
Snatches: 20(10+10)x24 kg.
Heavy Bag: 1 minute
rest 1 minute
Clean & Push-Press: 10x40(20+20) kg.
Ropes Gone Wild: 1 minute
rest 1 minute
Deadlift Burpees: 10x64(32+32) kg.
Jump Rope: 1 minute (135,140,148)
rest 2 minutes

Monday, June 28, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls
Shinbox Swings (circles)
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
Front Squats: 10,9,8,7,6,5,4,3,2,1 x 40(20+20) kg.
2 Push-Up Snatch Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Snatches: 20,18,16,14,12,10,8,6,4,2 x 24 kg.

Saturday, June 26, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Snatches: 3x10(5+5)x28 kg.
Jerks: 3x10(5+5)x28 kg.

Trail Run:
4.81 miles

Friday, June 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls
Shinbox Swings (circles)
Shirt Rips
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
5x; 20 seconds work/10 seconds rest
Vegas Pro Commando Straps:

Double Rows: 11,9,10,9,9
rest 1 minute
Squat Flyes: 8,9,10,11,10
rest 1 minute
Knee-Up Push-Ups: 5,6,5,5,6
rest 1 minute
Single Row: 10,10,9,9,9
rest 1 minute
Dip-Feet: 7,7,8,8,8
rest 1 minute
Knee-In Push-Ups: 7,6,5,5,5

Wednesday, June 23, 2010

Run:
3.62 miles

Tuesday, June 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls
Shinbox Swings (circles)
Shirt Rips
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 20(10+10)x15x16 kg.

Saturday, June 19, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Goblet Squats: 2x10x16 kg.
Snatches: 3x10(5+5)x28 kg.
Long Cycle: 3x10(5+5)x28 kg.

Kettlebell Juggling:
Flips: 1x30x16 kg.
Reverse Flips: 1x30x16 kg.

Trail Run:
3.68 miles

Friday, June 18, 2010

Bike:
11.50 miles

Thursday, June 17, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

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
Jerks: 12 rpm, 90 sec/hand x 24 kg.

Tuesday, June 15, 2010

Run:
3.15 miles

Monday, June 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Windmills: 1x10(5+5)x12 kg.

Workout:
Circuit: 2x
Heavy Bag: 1 minute
Snatches: 20(10+10)x24 kg.
rest 1 minute
Ropes Gone Wild: 1 minute
Clean & Press: 10x40(20+20) kg.
rest 1 minute
Jump Rope: 1 minute
Atomic Push-Ups: Vegas Pro Commando Straps: 10
rest 2 minutes

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.

Saturday, June 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Complex: 4x, rest 2 minutes after each complex
Double High Pull: 5x32(16+16) kg.
Double Snatch: 5x32(16+16) kg.
Double Military Press: 5x32(16+16) kg.
Front Squat: 5x32(16+16) kg.

Friday, June 11, 2010

Run:
3.05 miles

Thursday, June 10, 2010

Bike:
11.26 miles

Wednesday, June 09, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

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
Jerks: 15 rpm, 1 min/hand x 24 kg.

Monday, June 7, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Superset:
Front Squats: 10,9,8,7,6,5,4,3,2,1 x 40(20+20) kg.
2 Push-Up Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 64(32+32) kg.

Saturday, June 5, 2010

Run:
3.05 miles

Friday, June 04, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Power Snatches: 75 (10,10,10,10,10,10,10,5)x75 lbs.

Wednesday, June 2, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 30(15+15)x6x16 kg.

Monday, May 31, 2010

Bike:
15.49 miles

Saturday, May 29, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Raise Snatches: 2x20(10+10)x16 kg.
Goblet Squats: 2x10x16 kg.
Jerks: 2x10(5+5)x28 kg.

Kettlebell Juggling:
Flips: 1x20x16 kg.
Reverse Flips: 1x20x16 kg.

Trail Run:
4.65 miles

Thursday, May 27, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Wednesday, May 26, 2010

Workout:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Squat to Torch Press: 2x10x30(15+15) lbs.
Romali Head Cast: 2x20(10+10)x15 lbs.
Atomic Push-Ups: Vegas Pro Commando Straps: 2x10
Pull-Ups: 2x5
The AbSlide: 2x10

Run:
2.35 miles

Monday, May 24, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Round 1: Superset 4x, rest 1 minute between supersets
Sumo Deadlifts: 10x64(32+32) kg.
Swings: 10(5+5)x32 kg.

Round 2: Superset 4x, rest 1 minute between supersets
Get-Up Sit-Ups: 10(5+5)x16 kg.
Russian Twists: 20(10+10)x16 kg.

Round 3: Superset 4x, rest 1 minute between supersets
Clean & Press Ladders: 1,1,2,2,3,3,4,4 x 20 kg.
High-Pull to a Snatch: 20(10(5+5)+10(5+5)) x 20 kg.

Saturday, May 22, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Raise Snatches: 2x20(10+10)x16 kg.
Goblet Squats: 2x10x16 kg.
Jerks: 2x10(5+5)x28 kg.

Kettlebell Juggling:
Flips: 1x20x16 kg.
Reverse Flips: 1x20x16 kg.

Trail Run:
4.80 miles

Friday, May 21, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 2x
Clean & Press: 1x40(20+20) kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 2x40(20+20) kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 3x40(20+20) kg.
Push-Ups: 6
Pull-Ups: 3

Snatches: 20(10+10)x15x16 kg.

Wednesday, May 19, 2010

Bike:
11.27 miles

Monday, May 17, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Touch & Go Sumo Deadlifts: 3x20x48(24+24) kg.

Clean & Jerk: 3x10x40(20+20) kg.

Push-Ups: 2x15
Half Squats (18" box): 2x20
Pull-Ups: 2x5
Knee Tucks: 2x15
Straight Bridges: 2x10
Head Stands: 2x1

Sunday, May 16, 2010

Trail Run:
4.66 miles

Friday, May 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Clean & Press: 2x40(20+20) kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4x40(20+20) kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6x40(20+20) kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4x40(20+20) kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2x40(20+20) kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 10 rpm, 2 minutes/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 minutes/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 2 minutes/hand x 20 kg.

Superset:
Get-Up Sit-Up: 2x10(5+5)x16 kg.
Russian Twist: 2x20(10+10)x16 kg.

Thursday, May 13, 2010

Run:
Treadmill Intervals:
Warm-Up: 4 minutes
Intervals: 5 x 45 seconds (7.5 mph, 7.0% incline), 45 seconds (recovery)
Moderate Intensity: 5 minutes
Cool-Down: 4 minutes

1.75 miles

Tuesday, May 11, 2010

Run:
Steep Uphill Treadmill Walk: 12% incline
.54 miles

Strength:
Circuit: 3x
Heavy Bag: 1 minute
rest 45 seconds
Ropes Gone Wild: 1 minute
rest 45 seconds
Jump Rope: 1 minute (147, 145, 153)
rest 45 seconds

Run:
Steep Uphill Treadmill Walk: 12% incline
.49 miles

Monday, May 10, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Romali Head Cast: 2x20(10+10)x15 lbs.

Workout:
Vertical Lift: 1x100(50+50)x20 lbs.

Push-Ups: 2x15
Half Squats (18" box): 2x20
Pull-Ups: 2x5
Knee Tucks: 2x15
Straight Bridges: 2x10
Head Stands: 2x1

Saturday, May 08, 2010

Run:
4.41 miles

Friday, May 07, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Deadlifts: 1x10x135 lbs., 1x5x155 lbs., 2x5x205 lbs.
Bench Press: 1x10x95 lbs., 1x5x115 lbs., 1x5x155 lbs., 1x5x145 lbs.

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Superset:
Get-Up Sit-Up: 2x10(5+5)x16 kg.
Russian Twist: 2x20(10+10)x16 kg.

Wednesday, May 05, 2010

Run:
4.04 miles
Octane Fitness Pro3700 Elliptical

Tuesday, May 04, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Snatches: 20(10+10)x14x16 kg.

Sunday, May 02, 2010

Bike:
11.20 miles

Saturday, May 01, 2010

Warm-Up:
Jumping Jacks: 3x15
Swings: 3x20(10+10)x24 kg.
Push-Ups: 3x10

Workout:
Swings: 3x10(5+5)x28 kg.
Snatches: 3x10(5+5)x28 kg.
Long Cycle: 3x10(5+5)x28 kg.

Kettlebell Juggling:
Flip: 1x20x16 kg.
Reverse Flip: 1x20x16 kg.
Rack Transfer: 1x20(10+10)x16 kg.
Side to Side Flip: 1x20(10+10)x16 kg.

Trail Run:
3.05 miles

Friday, April 30, 2010

Run:
2.31 miles

Tuesday, April 27, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Circuit: 8x
Pull-Ups: assisted with light band: 8
Burpees: 8
Mountain Climbers: 8
Jumonji Squat Jumps: 8
Swings: 8(4+4)x40 kg.

Monday, April 26, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Snatches: 2x10(5+5)x28 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 10 rpm, 90 sec/hand x 20 kg.

Superset:
Get-Up Sit-Up: 2x10(5+5)x16 kg.
Russian Twist: 2x20(10+10)x16 kg.

Circuit: 3x
Heavy Bag: 1 minute
rest 45 seconds
Ropes Gone Wild: 1 minute
rest 45 seconds
Jump Rope: 1 minute (135, 140, 149)
rest 45 seconds

Friday, April 23, 2010

Run:
3.41 miles

Wednesday, April 21, 2010

Run:
2.35 miles

Tuesday, April 20, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
24 kg. L R L R L R L R L R L R L R L R L R L R
Swings: 1 1 2 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 1 1
Snatches: 1 1 2 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 1 1
Cleans: 1 1 2 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 1 1
Squats: 1 1 2 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 1 1
Push Press: 1 1 2 2 3 3 4 4 5 5 5 5 4 4 3 3 2 2 1 1

Farmer's Walk: 4 x 50 feet x 200 lbs.

Sunday, April 18, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 10 rpm, 1 min/hand x 20 kg.

Saturday, April 17, 2010

Workout:
Swings: 3x20(10+10)x24 kg.
Snatches: 3x20(10+10)x24 kg.
Jerks: 3x20(10+10)x24 kg.

Kettlebell Juggling:
Flip: 1x20x16 kg.
Reverse Flip: 1x20x16 kg.
Rack Transfer: 1x20(10+10)x16 kg.
Side to Side Flip: 1x20(10+10)x16 kg.

Run:
2.84 miles
Ran with X-Vest with 20 lbs.

Thursday, April 15, 2010

Run:
3.19 miles

Wednesday, April 14, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Cleans & 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
Cleans & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Push Press: 12 rpm, 1 min/hand x 24 kg.

Ab-OrigiOnals: 3x20

Friday, April 09, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

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.

Farmer's Walk: 5 x 100 feet x 80 (40+40) kg.

Wednesday, April 07, 2010

Run:
1.01 miles

Workout:
Circuit: Squats (14" box):150, Push-Ups:100, Pull-Ups:50
Squats (14" box): 50,40,40,20
Push-Ups: 25,25,20,15,10,5
Pull-Ups: 8,8,7,5,5
Pull-Ups (assisted with medium band): 10,7

Run:
1.0 miles

Monday, April 05, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Circuit: 3x
Squats (14" box): 20
Pull-Ups: 5
Atomic Push-Ups: Vegas Pro Commando Straps: 10

Snatches: 40(20+20)x7x16 kg.

Saturday, April 03, 2010

Workout:
Swings: 3x20(10+10)x24 kg.
Snatches: 3x20(10+10)x24 kg.
Long Cycle: 1x20(10+10)x24 kg.

Kettlebell Juggling:
Flip: 1x20x16 kg.
Reverse Flip: 1x20x16 kg.
Rack Transfer: 1x30(15+15)x16 kg.
Side to Side Flip: 1x20(10+10)x16 kg.

Trail Run:
3.40 miles

Friday, April 02, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 1x
Cleans & 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: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Cleans & Press: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1

Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Farmer's Walk: 5 x 100 feet x 80 (40+40) kg.

Thursday, April 01, 2010

Run:
3.24 miles

Tuesday, March 30, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Snatches: 24(12+12)x6x20 kg.

Vegas Pro Commando Straps:
Superset:
Squat Row: 3x12
Atomic Push-Up: 3x10
Hip Press: 3x12

Monday, March 29, 2010

Bike:
11.53 miles

Sunday, March 28, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.
Snatches: 3x10(5+5)x24 kg.

Workout:
Cleans: 12 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Half Snatch: 12 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Push Press: 12 rpm, 1 min/hand x 24 kg.

Vegas Pro Commando Straps:
Superset:
Chest Press: 3x12
Low Back Row: 3x12
Pistols: 3x12(6+6)
Crunches: 3x12

Friday, March 26, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 2x
Cleans & 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: 20(10+10)x6x20 kg.

Thursday, March 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 10 rpm, 1 min/hand x 20 kg.

Wednesday, March 24, 2010

Run:
2.34 miles

Sunday, March 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Snatches: 20(10+10)x6x20 kg.

Complex: 3x:
Burpee + Box Jump (26" box) +Snatch + Pull-Up
Burpees: 3x5
Box Jumps (26" box): 3x5
Snatches: 3x10x24 kg.
Pull-Ups: 3x5

Deadlift Burpees: 5x10x80(40+40) kg.

Saturday, March 13, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Superset:
Barbell Squats: 1x8x105 lbs., 1x15x135 lbs., 1x12x145 lbs., 1x12x155 lbs.
Bosu Ball Barbell Press: 1x15x45 lbs., 1x12x55 lbs., 1x12x65 lbs.

Superset:
Plyometric Push-Ups on Bosu Ball: 1x12, 2x10
Bosu Ball Alternating Plate Overhead Press: 1x15x50(25+25) lbs., 2x12x50 (25+25) lbs.,

Superset:
Bosu Ball Plate Front Raise: 1x12x25 lbs., 2x10x25 lbs.
Seated Calf Raises: 1x15x75 lbs., 2x12x75 lbs.

Superset:
Stick Crunch: 3x12
Dragon Slayer: 3x10

Friday, March 12, 2010

Run:
Warm-Up: 3 minutes
Steep Uphill Treadmill Walk: 15% incline: 10 minutes
Moderate Intensity Run: 10 minutes
Steep Uphill Treadmill Walk: 15% incline: 7 minutes
Moderate Intensity Run: 7 minutes
Cool-Down: 3 minutes

Total Distance: 2.94 miles

Stretch: Precor Stretch Trainer:
8 exercises

Thursday, March 11, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Cleans: 15 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Superset: 3x:
Burpees to Box Jump (30" box): 3x5, 3x5
Burpees to Snatches to Pull-Ups: 3x5, 3x10x24 kg., 3x5
Burpees to Clean & Press: 3x5, 3x5x40(20+20) kg.

Sunday, March 07, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 1 min/hand x 24 kg.

Superset: 3x:
Burpees to Box Jump (26" box): 3x5, 3x5
Burpees to Snatches: 3x5, 3x10x24 kg.
Burpees to Clean & Press: 3x5, 3x5x40(20+20) kg.

Thursday, March 04, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x24 kg.
Snatches: 2x20(10+10)x24 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x10(5+5)

Workout:
Deadlifts: 1x8x135 lbs., 1x15x150 lbs., 1x12x160 lbs., 1x10x170 lbs.
Pull-Ups: 3x7
One-Arm Kettlebell Rows: 2x12x28 kg., 1x10x28 kg.
Inverted Rows: 3x7
Barbell Curls: 1x15x45 lbs., 1x12x45 lbs., 1x10x45 lbs.
Tricep Pushdowns: 3x12x40 lbs.
Bent-Over Sandbag Wipes: 3x20x40 lbs.
Barbell Torque: 3x10x25 lbs.

Wednesday, March 03, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 60 seconds (7.5 mph, 7.5% incline), 60 seconds (recovery)
Moderate Intensity: 25 minutes
Cool-Down: 3 minutes

Total Distance: 3.93 miles

Tuesday, March 02, 2010

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): 2x10(5+5)

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

Sunday, February 28, 2010

Cross-Country Skiing:
3.70 miles

Saturday, February 27, 2010

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:
Superset:
Deadlifts: 1x8x135 lbs., 1x15x150 lbs., 2x12x150 lbs.
Pull-Ups: 3x5

Superset:
Kettlebell Rows: 1x15x40(20+20) kg., 2x12x40(20+20) kg.
Inverted Rows: 3x5

Superset:
Barbell Curls: 1x15x45 lbs., 2x12x45 lbs.
Tricep Pushdowns: 3x10x35 lbs.

Superset:
Bent-Over Sandbag Wipes: 3x20x40 lbs.
Barbell Torque: 3x10x25 lbs.

Friday, February 26, 2010

Bike:
CycleRobx on Cannondale CAD3 R600/CompuTrainer
10.32 miles

Thursday, February 25, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders:
Cleans & 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

Snatches: 50(25+25)x6x16 kg.

Sunday, February 21, 2010

Run:
3.40 miles
Precor AMT 100i Elliptical

Saturday, February 20, 2010

Workout:
Swings: 3x20(10+10)x24 kg.
Snatches: 3x20(10+10)x24 kg.
Long Cycle: 3x20(10+10)x24 kg.

Snowshoe Run:
3.35 miles

Friday, February 19, 2010

Run:
Warm-Up: 3 minutes
Steep Uphill Treadmill Walk: 15% incline: 25 minutes
Cool-Down: 3 minutes

Total Distance: 1.67 miles

Thursday, February 18, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 30 seconds
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 30 seconds
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Complex: 3x
Jumping Lunges: 10(5+5)
Push-Up: 10
Snatches: 10(5+5)x24 kg.

Finisher: Deadlift Burpees + Snatches + Pull-Ups
Deadlift Burpees: 2x10x48(24+24) kg.
Snatches: 2x20(10+10)x24 kg.
Pull-Ups: 2x10

Tuesday, February 16, 2010

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 (18" box): 1x15x45 lbs., 1x15x120 lbs., 1x12x130 lbs., 1x10x145 lbs.
Bosu Ball Overhead Barbell Press: 1x15x45 lbs., 1x12x55 lbs., 1x10x65 lbs.
Plyometric Push-Ups: 3x10
Bosu Alternating Plate Overhead Press: 1x15x25 lbs., 1x12x35 lbs., 1x10x35 lbs.
Bosu Plate Front Raise: 1x12x35 lbs., 1x12x35 lbs., 1x10x35 lbs.
Seated Calf Raises: 3x15x70 lbs.
Stick Crunch: 3x10
Dragon Slayer: 3x10

Circuit: 2x
Ropes Gone Wild: 30 seconds work, 30 seconds rest
Heavy Bag: 30 seconds work, 30 seconds rest
Treadmill (7.5 mph, 8.0% incline): 30 seconds work, 30 seconds rest
-Total Distance: .10 miles
Jump Rope: 30 seconds work, 30 seconds rest
-1x60, 1x60
Box Jumps (24" box): 30 seconds work, 30 seconds rest
-1x10, 1x11
Deadlift Burpees: 30 seconds work, 30 seconds rest
-1x6x64(32+32) kg., 1x6x64(32+32) kg.
Rest: 2 minutes

Sunday, February 14, 2010

Bike: LeMond RevMaster:
5.0 miles

Run: LifeFitness Treadmill:
2.08 miles

Stretch: Precor Stretch Trainer:
8 exercises

Friday, February 12, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu

Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Swings: 2x20(10+10)x24 kg.

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 2x
Cleans & 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

Snatches: 44(22+22)x6x16 kg.

Ab-OrigiOnals: 3x25

Thursday, February 11, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 60 seconds (7.0 mph, 7.5% incline), 60 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes

Total Distance: 3.18 miles

Tuesday, February 09, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Clean & Press: 2x10(5+5)x20 kg.
Squats (16" box): 2x5x32(16+16) kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Circuit: 3x
Heavy Bag: 30 seconds work, 30 seconds rest
Treadmill (7.5 mph, 7.0% incline): 30 seconds work, 30 seconds rest
-Total Distance: .18 miles
Ropes Gone Wild: 30 seconds work, 30 seconds rest

Sunday, February 07, 2010

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:
The Barbarian Horde Workout: 3x
Pull-Ups: 5
Deadlifts: 10x185 lbs.
Push-Ups: 10
Box Jumps (24" box): 10
Floor Wipers: 10x135 lbs.
Clean & Press: 10x40(20+20) kg.
Pull-Ups: 5

Saturday, February 06, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
6 mph 5% incline: 2 minutes
4 mph 0% incline: 1 minute
6 mph 5% incline: 4 minutes
4 mph 0% incline: 2 minutes
6 mph 10% incline: 2 minutes
5 mph 10% incline: 1 minute
4 mph 0% incline: 2 minutes
6 mph 15% incline: 1 minute
5 mph 15% incline: 1 minute
4 mph 0% incline: 1 minute
Moderate Intensity: 10 minutes
Cool-Down: 3 minutes

Total Distance: 2.89 miles

Friday, February 05, 2010

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:
Clean/Push-Up/Pull-Up Ladders: 2x
Cleans: 2(1+1)x32 kg.
Push-Ups: 2
Pull-Ups: 1
Cleans: 4(2+2)x32 kg.
Push-Ups: 4
Pull-Ups: 2
Cleans: 6(3+3)x32 kg.
Push-Ups: 6
Pull-Ups: 3

Snatches: 40(20+20)x6x16 kg.

Ab-OrigiOnals: 3x21

Monday, February 01, 2010

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:
Superset:
Bench Press: 16x95 lbs., 6x145 lbs., 8x120 lbs., 10x110 lbs.
Low Pulley Rows: 16x70 lbs., 6x120 lbs., 8x110 lbs., 10x95 lbs.

Superset:
Squats (18" box): 16x95 lbs., 6x145 lbs., 8x125 lbs., 10x115 lbs.,
Overhead Press: 16x50(25+25) lbs., 6x48(24+24) kg., 8x40(20+20) kg.,
10x32(16+16) kg.

Finisher: Burpee + Snatches:
Burpees: 3x10
Snatches: 3x20(10+10)x24 kg.

Superset:
The AbSlide: 3x10
Bicycle Crunches: 3x20

Sunday, January 31, 2010

Treadmill Run:
3.55 miles

Friday, January 29, 2010

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:
Clean & Press/Clean/Push-Up/Pull-Up Ladders: 2x
Clean & Press: 1x40(20+20) kg.
Cleans: 2(1+1)x32 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 2x40(20+20) kg.
Cleans: 4(2+2)x32 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 3x40(20+20) kg.
Cleans: 6(3+3)x32 kg.
Push-Ups: 6
Pull-Ups: 3

Snatches: 36(18+18)x6x16 kg.

Ab-OrigiOnals: 3x20

Tuesday, January 26, 2010

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:
Clean/Push-Up/Pull-Up Ladders: 3x
Cleans: 2(1+1)x32 kg.
Push-Ups: 2
Pull-Ups: 1
Cleans: 4(2+2)x32 kg.
Push-Ups: 4
Pull-Ups: 2
Cleans: 6(3+3)x32 kg.
Push-Ups: 6
Pull-Ups: 3

Snatches: 32(16+16)x6x16 kg.

Ab-OrigiOnals: 3x15

Monday, January 25, 2010

Run:
3.0 miles
LifeFitness Elliptical

Sunday, January 24, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

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.

Bodyweight Rows: 15
Bodyweight Squats (16" box): 25
Push-Ups: 15
Jump Rope: 50
Mountain Climbers: 20
Close Grip Push-Ups: 10
Bodyweight Rows: 15

The AbSlide: 15
Bicycle Crunches: 25
Ab-OrigiOnals: 20

Saturday, January 23, 2010

Workout:
LifeFitness Chest Press: 1x15x40 lbs., 1x8x70 lbs., 2x5x100 lbs., 1x12x60 lbs.
LifeFitness Seated Leg Press: 1x12x110 lbs, 1x12x130 lbs., 1x12x150 lbs., 1x12x170 lbs.
1x12x190 lbs.
LifeFitness Lat Pulldowns: 1x10x70 lbs., 1x10x85 lbs., 3x8x100 lbs.

Run:
1.0 mile
Steep Uphill Treadmill Walk: 15% incline

Thursday, January 21, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band

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.

Ab-OrigiOnals: 3x15
Bicycle Crunches: 3x15

Tuesday, January 19, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 60 seconds (7.0 mph, 7.0% incline), 60 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3 minutes

Total Distance: 3.22 miles

Monday, January 18, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Swings: 2x20(10+10)x20 kg.
Superset:
Rhomboid Stretch: 2x10xblue band
Pistols (16" box): 2x8(4+4)

Workout:
Clean & Press/Push-Up/Pull-Up Ladders: 3x
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

Snatches: 30(15+15)x6x16 kg.

Saturday, January 16, 2010

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, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Finisher: Deadlift Burpees:
3x10x80(40+40) kg.

Friday, January 15, 2010

Bike: LeMond RevMaster:
7.50 miles

Thursday, January 14, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 30 seconds (8.0 mph, 8.5% incline), 60 seconds (recovery)
Moderate Intensity: 16:30 minutes
Cool-Down: 4 minutes

Total Distance: 3.22 miles

Monday, January 11, 2010

Workout:
Swings: 3x20(10+10)x24 kg.

Treadmill: 10 minutes: 1.07 miles

Cleans: 3x10(5+5)x32 kg.
Bench Press: 1x10x95 lbs., 3x8x115 lbs.
Overhead Press: 1x10(5+5)24 kg., 2x12(6+6)x20 kg.
Push-Ups; 2x15

Treadmill: 10 minutes: 1.08 miles

Squats (18" box): 1x10x45 lbs., 1x8x115 lbs., 2x8x135 lbs.
Deadlifts: 3x6x205 lbs.
Seated Calf Raises: 3x10x85 lbs.
Ab-OrigiOnals: 3x15

Treadmill: 10 minutes: 1.07 miles

Saturday, January 09, 2010

Workout:
Swings: 3x20(10+10)x24 kg.
Clean & Press: 3x10x40(20+20) kg.
Snatches: 3x30(15+15)x20 kg.

Run:
.77 miles
Steep Uphill Treadmill Walk: 12% incline

Friday, January 08, 2010

Bike: LeMond RevMaster:
7.695 miles

Wednesday, January 06, 2010

Treadmill Intervals:
Warm-Up: 3 minutes
Intervals: 5 x 45 seconds (8.0 mph, 8.0% incline), 60 seconds (recovery)
Moderate Intensity: 15 minutes
Cool-Down: 3:15 minutes

Total Distance: 3.20 miles

Tuesday, January 05, 2010

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: 15 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Long Cycle: 10 rpm, 1 min/hand x 24 kg.

Finisher: Complex: Burpees, Clean & Press, Pull-Ups
Burpees: 3x8
Clean & Press: 3x8x40(20+20) kg.
Pull-Ups: 3x8

Saturday, January 02, 2010

Bike: LeMond RevMaster:
5.10 miles

Run: LifeFitness Treadmill:
2.34 miles