Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Dumbbell Swings: 2x20(10+10)x40 lbs.
Goblet Squats: 2x10x40 lbs.
Workout:
TechnoGym Leg Press: 1x20x50 lbs., 1x15x80 lbs., 3x10x100 lbs.
Nautilus Vertical Chest: 1x12x65 lbs., 1x10x80 lbs., 1x10x95 lbs., 1x8x110 lbs.
TechnoGym Vertical Reaction: 1x15x80 lbs., 1x10x100 lbs., 2x8x120 lbs.
Nautilus Overhead Press: 1x12x65 lbs., 2x10x80 lbs.
LifeFitness Standing Calf: 2x12x155 lbs., 1x15x135 lbs.
Hammer Strength MTS Abdominal Crunch: 2x10x40 lbs., 1x10x30 lbs.
Wednesday, September 22, 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: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatches: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Clean & Jerk: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 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: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Half Snatches: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Clean & Jerk: 12 rpm, 1 min/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 1 min/hand x 20 kg.
Wednesday, September 15, 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: 30(15+15)x8x16 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:
Snatches: 30(15+15)x8x16 kg.
Monday, September 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:
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.
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: 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.
Friday, September 10, 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: 1x30(15+15)x24 kg., 2x10(5+5)x28 kg.
Jerks: 3x10(5+5)x28 kg.
Superset:
Push-Ups: 3x10
Lunges: 3x20(10+10)x32(16+16) kg.
The AbSlide: 3x10
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:
Snatches: 1x30(15+15)x24 kg., 2x10(5+5)x28 kg.
Jerks: 3x10(5+5)x28 kg.
Superset:
Push-Ups: 3x10
Lunges: 3x20(10+10)x32(16+16) kg.
The AbSlide: 3x10
Farmer's Walks: 3 x 100 feet x 80(40+40) kg.
Wednesday, September 08, 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:
Circuit: 2x
Snatches: 1x20(10+10)x24 kg.
Lunges - Vegas Pro Commando Straps: 1x20(10+10)x20 kg.
Swings: 1x20(10+10)x24 kg.
Atomic Push-Ups - Vegas Pro Commando Straps: 1x10
Clean & Jerk: 1x20(10+10)x24 kg.
Squats - Vegas Pro Commando Straps: 1x15
Janda Sit-Ups: 3x4
Ab-OrigiOnals: 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:
Circuit: 2x
Snatches: 1x20(10+10)x24 kg.
Lunges - Vegas Pro Commando Straps: 1x20(10+10)x20 kg.
Swings: 1x20(10+10)x24 kg.
Atomic Push-Ups - Vegas Pro Commando Straps: 1x10
Clean & Jerk: 1x20(10+10)x24 kg.
Squats - Vegas Pro Commando Straps: 1x15
Janda Sit-Ups: 3x4
Ab-OrigiOnals: 3x10
Friday, Saturday 03, 2010
Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Dumbbell Swings: 2x20(10+10)x45 lbs.
Goblet Squats: 2x10x35 lbs.
Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 3x12x270 lbs.
Hammer Strength Iso-Lateral Bench Press: 1x15x70 lbs., 1x12x90 lbs.,
1x8x110 lbs., 1x7x110 lbs.
Cybex Lat Pulldowns: 1x15x75 lbs., 3x10x100 lbs.
Nautilus Nitro Pro Overhead Press: 3x12x65 lbs.
Cybex Rotary Calf: 3x12x150 lbs.
Row:
2,500 meters
Concept 2 Rower
Stretch:
Precor Stretch Trainer
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Dumbbell Swings: 2x20(10+10)x45 lbs.
Goblet Squats: 2x10x35 lbs.
Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 3x12x270 lbs.
Hammer Strength Iso-Lateral Bench Press: 1x15x70 lbs., 1x12x90 lbs.,
1x8x110 lbs., 1x7x110 lbs.
Cybex Lat Pulldowns: 1x15x75 lbs., 3x10x100 lbs.
Nautilus Nitro Pro Overhead Press: 3x12x65 lbs.
Cybex Rotary Calf: 3x12x150 lbs.
Row:
2,500 meters
Concept 2 Rower
Stretch:
Precor Stretch Trainer
Subscribe to:
Posts (Atom)
Posts
