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.