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
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
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.
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.
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.
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.
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
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.
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
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.
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
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.
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.
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