Friday, July 30, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Jumping Jacks: 3x10
Push-Ups: 1x10
Pull-Ups: 1x5
Goblet Squats: 1x10x16 kg.

Workout:
Swings: 5x20(10+10)x24 kg.
Snatches: 5x20(10+10)x24 kg.
Jerks: 5x20(10+10)x24 kg.

Janda Sit-Ups: 3x3

Wednesday, July 28, 2010

Recovery Run:
2.32 miles

Tuesday, July 27, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
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: 3x
Clean & 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

Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 90 sec/hand x 20 kg.

Janda Sit-Ups: 3x3
The AbSlide: 3x10

Sunday, July 25, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats

Workout:
Swings: 3x20(10+10)x28 kg.
Snatches: 3x14(7+7)x28 kg.
Jerks: 3x14(7+7)x28 kg.

Trail Run:
3.75 miles

Friday, July 23, 2010

Bike:
15.39 miles

Thursday, July 22, 2010

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

Workout:
Superset:
Squats (18" box): 10,9,8,7,6 x 115 lbs. 5,4,3,2,1 x 125 lbs.
2 Push-Up Deadlift Burpees:
Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 64(32+32) kg.
Push-Ups: 20,18,16,14,12,10,8,6,4,2

Janda Sit-Ups: 3x3
The AbSlide: 3x10

Tuesday, July 20, 2010

Run:
3.05 miles

Sunday, July 18, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
rest to catch breath
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)
Snatches: 1x20(10+10)x24 kg.
Run: .17 miles (around a soccer field)
Jerks: 1x20(10+10)x20 kg.
Run: .17 miles (around a soccer field)

Total Run Distance: 1.36 miles

Superset:
Sled Drag: 3 x 200 yards x 85 lbs.
Ab Wheel: 3 x 15

Saturday, July 17, 2010

Trail Run:
4.78 miles

Friday, July 16, 2010

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

Workout:
Kettlebell Complex: 15/10/5
Snatches: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Cleans: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.
Swings: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg., 1x10(5+5)x24 kg.

Superset:
Front Squat to Push Press: 3x5x32(16+16) kg.
Pull-Ups: 1x5, 2x5 (assisted with light band)

Superset:
Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Plank: 3 x 1 minute

Wednesday, July 14, 2010

Run:
3.03 miles
Temperature: 93 degrees
Heat Index: 104 degrees

Monday, July 12, 2010

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

Workout:
Circuit: 2x: 2x20 seconds work/20 seconds rest
Jumping Pull-Ups: 20,24,24,26
Sledge Hammer Swings: 11,11,12,12 x 16 lbs.
Swings: 13,14,14,14 x 40 kg.

Saturday, July 10, 2010

Bike:
20.84 miles

Friday, July 09, 2010

Workout:
Swings: 2x20(10+10)x28 kg.
Snatches: 3x14(7+7)x28 kg.
Jerks: 3x14(7+7)x28 kg.

Trail Run:
5.49 miles

Wednesday, July 07, 2010

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

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
Jerks: 10 rpm, 2 min/hand x 20 kg.

Tuesday, July 06, 2010

Bike:
11.30 miles

Monday, July 05, 2010

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

Workout:
Circuit: 3 x 20 seconds work/10 seconds rest
Atomic Push-Ups: 10,9,8
Box Jumps (24" box): 8,8,8
Rows on Rings: 14,14,11
Squats (14" box): 14,14,13

Run:
2.31 miles
Easy run today...done in the pouring rain!

Saturday, July 03, 2010

Trail Run:
4.15 miles

Friday, July 02, 2010

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

Workout:
Circuit: 3x
Snatches: 20(10+10)x24 kg.
Heavy Bag: 1 minute
rest 1 minute
Clean & Push-Press: 10x40(20+20) kg.
Ropes Gone Wild: 1 minute
rest 1 minute
Deadlift Burpees: 10x64(32+32) kg.
Jump Rope: 1 minute (135,140,148)
rest 2 minutes

Monday, June 28, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats on Bosu
Arrow Pulls
Shinbox Swings (circles)
Accordions
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 Snatch Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Snatches: 20,18,16,14,12,10,8,6,4,2 x 24 kg.