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
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
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
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
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
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
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
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.
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.
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.
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
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
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
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
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
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
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
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