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