Run:
3.37 miles
Monday, August 30, 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:
Superset:
Clean to Squat (14" box) to Push Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Deadlifts: 10,9,8,7,6,5,4,3,2,1 x 80(40+40) kg.
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:
Superset:
Clean to Squat (14" box) to Push Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees:
Burpees: 10,9,8,7,6,5,4,3,2,1
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Deadlifts: 10,9,8,7,6,5,4,3,2,1 x 80(40+40) kg.
Monday, August 23, 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:
Round 1:
Figure 8 to a Hold: 3 minutes: 1x60x20 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 2:
Swings (left hand): 1 minute: 1x35x24 kg.
Swings (right hand): 1 minute: 1x35x24 kg.
rest: 30 seconds
Swings (alternating): 1 minute: 1x35x24 kg.
Goblet Squats: 1 minute: 1x20x16 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 3:
KB Chest Press: 30 seconds: 1x9x40(20+20)
KB Chest Press (left side): 30 seconds: 1x8x40(20+20)
KB Chest Press (right side): 30 seconds: 1x8x40(20+20)
BW Squats: 30 seconds: 1x17
Iso Squats: 30 seconds: 1x30 seconds
Jump Squats: 30 seconds: 1x18
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 4:
Suitcase Deadlift to a Row (left): 1x5x28 kg.
Suitcase Deadlift to a Row (right): 1x5x28 kg.
Flip to a Squat: 1x10x16 kg.
Ropes Gone Wild: 30 seconds
rest: 1 minute
Round 5:
Press to a Get-Up: 1x10(5+5)x16 kg.
Super Plank to Drop Hip: 1x5
Snatches: 1x20(10+10)x24 kg.
Ropes Gone Wild: 30 seconds
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:
Round 1:
Figure 8 to a Hold: 3 minutes: 1x60x20 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 2:
Swings (left hand): 1 minute: 1x35x24 kg.
Swings (right hand): 1 minute: 1x35x24 kg.
rest: 30 seconds
Swings (alternating): 1 minute: 1x35x24 kg.
Goblet Squats: 1 minute: 1x20x16 kg.
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 3:
KB Chest Press: 30 seconds: 1x9x40(20+20)
KB Chest Press (left side): 30 seconds: 1x8x40(20+20)
KB Chest Press (right side): 30 seconds: 1x8x40(20+20)
BW Squats: 30 seconds: 1x17
Iso Squats: 30 seconds: 1x30 seconds
Jump Squats: 30 seconds: 1x18
Ropes Gone Wild: 1 minute
rest: 1 minute
Round 4:
Suitcase Deadlift to a Row (left): 1x5x28 kg.
Suitcase Deadlift to a Row (right): 1x5x28 kg.
Flip to a Squat: 1x10x16 kg.
Ropes Gone Wild: 30 seconds
rest: 1 minute
Round 5:
Press to a Get-Up: 1x10(5+5)x16 kg.
Super Plank to Drop Hip: 1x5
Snatches: 1x20(10+10)x24 kg.
Ropes Gone Wild: 30 seconds
Thursday, August 19, 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, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg.
Janda Sit-Ups: 3x4
Farmer's Walks: 3 x 100 feet x 80(40+40) kg.
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, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg.
Janda Sit-Ups: 3x4
Farmer's Walks: 3 x 100 feet x 80(40+40) kg.
Tuesday, August 17, 2010
Run:
1.76 miles
Workout:
Chest - Free Motion: 3x12x50 lbs.
Row - Free Motion: 3x12x70 lbs.
Squat - Free Motion: 3x12x100 lbs.
Run:
1.73 miles
1.76 miles
Workout:
Chest - Free Motion: 3x12x50 lbs.
Row - Free Motion: 3x12x70 lbs.
Squat - Free Motion: 3x12x100 lbs.
Run:
1.73 miles
Monday, August 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:
Superset:
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
Burpees: 1,2,3,4,1,2,3,1,2,1
Push-Ups: 2,4,6,8,2,4,6,2,4,2
Deadlifts: 1,2,3,4,1,2,3,1,2,1 x 80(40+40) kg.
Pull-Ups: 1,2,3,4,1,2,3,1,2,1
The AbSlide: 3x10
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:
Superset:
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
24" Box Jumps: 1,2,3,4,1,2,3,1,2,1
Snatches: 1,2,3,4,1,2,3,1,2,1 x 24 kg.
Burpees: 1,2,3,4,1,2,3,1,2,1
Push-Ups: 2,4,6,8,2,4,6,2,4,2
Deadlifts: 1,2,3,4,1,2,3,1,2,1 x 80(40+40) kg.
Pull-Ups: 1,2,3,4,1,2,3,1,2,1
The AbSlide: 3x10
Friday, August 13, 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 & Jerk + Snatches/Push-Up/Pull-Up Ladders: 3x
Clean & Jerk: 2(1+1)x24 kg.
Snatches: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Jerk: 4(2+2)x24 kg.
Snatches: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Jerk: 6(3+3)x24 kg.
Snatches: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Swings: 30(15+15)x24 kg.
Jump Rope: 30 seconds: 61
Swings: 30 (15+15)x24 kg.
Jump Rope: 30 seconds: 66
Swings: 25(12+13)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 25(13+12)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Janda Sit-Ups: 3x4
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 & Jerk + Snatches/Push-Up/Pull-Up Ladders: 3x
Clean & Jerk: 2(1+1)x24 kg.
Snatches: 2(1+1)x24 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Jerk: 4(2+2)x24 kg.
Snatches: 4(2+2)x24 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Jerk: 6(3+3)x24 kg.
Snatches: 6(3+3)x24 kg.
Push-Ups: 6
Pull-Ups: 3
Swings: 30(15+15)x24 kg.
Jump Rope: 30 seconds: 61
Swings: 30 (15+15)x24 kg.
Jump Rope: 30 seconds: 66
Swings: 25(12+13)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 25(13+12)x24 kg.
Jump Rope: 20 seconds: 44
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Swings: 20(10+10)x24 kg.
Jump Rope: 10 seconds: 22
Janda Sit-Ups: 3x4
Monday, August 09, 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:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x7x16 kg.
Janda Sit-Ups: 3x4
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:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x7x16 kg.
Janda Sit-Ups: 3x4
Friday, August 06, 2010
Warm-Up:
Swings: 1x40(4x10)x15 lbs.
Squat to Torch Press: 2x10(5+5)x15 lbs.
Romali Headcast: 2x20(10+10)x15 lbs.
Workout:
Swings: 3x24(12+12)x24 kg.
Snatches: 3x24(12+12)x24 kg.
Jerks: 3x24(12+12)x24 kg.
Kettlebell Juggling: 1x100x16 kg.
Swings: 1x40(4x10)x15 lbs.
Squat to Torch Press: 2x10(5+5)x15 lbs.
Romali Headcast: 2x20(10+10)x15 lbs.
Workout:
Swings: 3x24(12+12)x24 kg.
Snatches: 3x24(12+12)x24 kg.
Jerks: 3x24(12+12)x24 kg.
Kettlebell Juggling: 1x100x16 kg.
Monday, August 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:
Superset:
Squats (16" box): 10,9,8,7,6 x 125 lbs. 5,4,3,2,1 x 135 lbs.
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.
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 (16" box): 10,9,8,7,6 x 125 lbs. 5,4,3,2,1 x 135 lbs.
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.
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