Sunday, October 31, 2010

Bike:
11.25 miles

Saturday, October 30, 2010

Run:
2.32 miles

Friday, October 29, 2010

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

Workout:
Snatches: 20(10+10)x6x20 kg., 20(10+10)x6x16 kg.

Sunday, October 24, 2010

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

Workout:
Superset:
Push Press: 6x6x90 lbs. rest 30 seconds
Deadlift: 6x6x180 lbs. rest 30 seconds

Superset:
Pull-Ups assisted with light band: 6x6 rest 30 seconds
Kettlebell Bench Press: 6x6x48(24+24) kg. rest 30 seconds

Superset:
Heavy Bag: 5 x 30 seconds on/30 seconds rest
High Knee Dumbbell Press: 5 x 30 seconds on/30 seconds rest
(58,61,68,69,70)

Tuesday, October 19, 2010

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

Workout:
Superset:
Push Press: 1x6x75 lbs., 5x6x85 lbs. rest 30 seconds
Deadlift: 6x6x175 lbs. rest 30 seconds

Superset:
Pull-Ups assisted with medium band: 6x6 rest 30 seconds
Kettlebell Bench Press: 6x6x48(24+24) kg. rest 30 seconds

Saturday, October 16, 2010

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

Workout:
Circuit: 5x
Snatches: 5x10(5+5)x24 kg.
Swings: 5x10(5+5)x24 kg.
Deadlift Burpees: 5x10x64(32+32) kg.
Tornado Ball Slams: 5x10(5+5)x3 kg.

Friday, October 15, 2010

Trail Run:
3.50 miles

Wednesday, October 13, 2010

Run:
2.33 miles

Tuesday, October 12, 2010

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

Workout:
Round 1: 10 minutes
Snatches: 7x4(2+2)x28 kg.
Deadlift Burpees: 7x6x80(40+40) kg.

Round 2: 10 minutes
Sledgehammer Swings: 1x100x16 lbs., 1x125x10 lbs.

Round 3: 5 minutes
Heavy Bag

Sunday, October 10, 2010

Bike:
11.42 miles

Saturday, October 09, 2010

Outside Run
Warm-Up
Fartlek Run: 10 x 30 seconds hard/60 seconds recovery
Cool-Down

2.33 miles

Friday, October 08, 2010

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

Workout:
Circuit: 5x
Snatches: 5x10(5+5)x24 kg.
Swings: 5x10(5+5)x24 kg.
Deadlift Burpees: 5x10x64(32+32) kg.

Wednesday, October 06, 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:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 8(4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4

Sandbag Should Carry: 2 x 180 feet x 100 lbs.
Heavy Bag: 3 x 1 minute
Janda Sit-Ups: 3x4

Sunday, October 03, 2010

Run:
3.56 miles

Saturday, October 02, 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: 3x
Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Heavy Bag: 3 x 1 minute
rest 30 seconds
Jump Rope: 3 x 1 minute (143,132,153)
rest 30 seconds

Farmer's Walk: 3 x 100 feet x 80(40+40) kg.
Janda Sit-Ups: 3x4

Friday, October 01, 2010

Run:
2.29 miles

Wednesday, September 29, 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: 3x20(10+10)x28 kg.
Snatches: 3x20(10+10)x24 kg.
Jerks: 3x10x40(20+20) kg.

Janda Sit-Ups: 3x4

Monday, September 27, 2010

Bike:
11.39 miles