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