Saturday, June 26, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Snatches: 3x10(5+5)x28 kg.
Jerks: 3x10(5+5)x28 kg.

Trail Run:
4.81 miles

Friday, June 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls
Shinbox Swings (circles)
Shirt Rips
Accordions
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
5x; 20 seconds work/10 seconds rest
Vegas Pro Commando Straps:

Double Rows: 11,9,10,9,9
rest 1 minute
Squat Flyes: 8,9,10,11,10
rest 1 minute
Knee-Up Push-Ups: 5,6,5,5,6
rest 1 minute
Single Row: 10,10,9,9,9
rest 1 minute
Dip-Feet: 7,7,8,8,8
rest 1 minute
Knee-In Push-Ups: 7,6,5,5,5

Wednesday, June 23, 2010

Run:
3.62 miles

Tuesday, June 22, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls
Shinbox Swings (circles)
Shirt Rips
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Snatches: 20(10+10)x15x16 kg.

Saturday, June 19, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Goblet Squats: 2x10x16 kg.
Snatches: 3x10(5+5)x28 kg.
Long Cycle: 3x10(5+5)x28 kg.

Kettlebell Juggling:
Flips: 1x30x16 kg.
Reverse Flips: 1x30x16 kg.

Trail Run:
3.68 miles

Friday, June 18, 2010

Bike:
11.50 miles

Thursday, June 17, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 12 rpm, 90 sec/hand x 24 kg.

Tuesday, June 15, 2010

Run:
3.15 miles

Monday, June 14, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.
Rhomboid Stretch: 2x10xblue band
Windmills: 1x10(5+5)x12 kg.

Workout:
Circuit: 2x
Heavy Bag: 1 minute
Snatches: 20(10+10)x24 kg.
rest 1 minute
Ropes Gone Wild: 1 minute
Clean & Press: 10x40(20+20) kg.
rest 1 minute
Jump Rope: 1 minute
Atomic Push-Ups: Vegas Pro Commando Straps: 10
rest 2 minutes

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.

Saturday, June 12, 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:
Complex: 4x, rest 2 minutes after each complex
Double High Pull: 5x32(16+16) kg.
Double Snatch: 5x32(16+16) kg.
Double Military Press: 5x32(16+16) kg.
Front Squat: 5x32(16+16) kg.

Friday, June 11, 2010

Run:
3.05 miles

Thursday, June 10, 2010

Bike:
11.26 miles

Wednesday, June 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
Goblet Squats: 2x10x16 kg.

Workout:
Cleans: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 24 kg. Rest 1 minute
Jerks: 15 rpm, 1 min/hand x 24 kg.

Monday, June 7, 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:
Superset:
Front Squats: 10,9,8,7,6,5,4,3,2,1 x 40(20+20) kg.
2 Push-Up Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 64(32+32) kg.

Saturday, June 5, 2010

Run:
3.05 miles

Friday, June 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
Goblet Squats: 2x10x16 kg.

Workout:
Power Snatches: 75 (10,10,10,10,10,10,10,5)x75 lbs.

Wednesday, June 2, 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:
Snatches: 30(15+15)x6x16 kg.