Sunday, November 28, 2010

Run:
2.37 miles

Saturday, November 27, 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:
Swings: 3x20(10+10)x32 kg.
Push-Press: 3x20x32(16+16) kg.
Pull-Ups: 1x12 w/ light band, 1x12 w/ medium band, 1x12 w/ heavy band
Squats (16" box): 2x20x24 kg.

Wednesday, November 24, 2010

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

Workout:
Swings:
1x20(10+10)x16 kg.
1x20(10+10)x20 kg.
1x20(10+10)x24 kg.
1x20(10+10)x28 kg.
1x20(10+10)x32 kg.
1x20(10+10)x40 kg.
1x20(10+10)x48 kg.
1x20(10+10)x40 kg.
1x20(10+10)x32 kg.
1x20(10+10)x28 kg.
1x20(10+10)x24 kg.
1x20(10+10)x20 kg.
1x20(10+10)x16 kg.

Tuesday, November 23, 2010

Run:
3.38 miles
LifeFitness Treadmill

Monday, November 22, 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:
Squats (16" box): 3x20x24 kg.
Floor Press: 3x20x32(16+16) kg.
Swings: 3x20x32 kg.
Bent-Over Rows: 3x20(10+10)x28 kg.

Saturday, November 20, 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:
Renegade Rows: 2x20(10+10)x24 kg.
Swings: 2x20(10+10)x32 kg.
Deadlift Burpees: 2x20x64(32+32) kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Ab-OrigiOnals: 3x12

Wednesday, November 17, 2010

Run:
3.02 miles
Precor 100i Elliptical

Tuesday, November 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:
Kettlebell Swings: 2x20(10+10)x32 kg.
Push-Press: 2x20x32(16+16) kg.
Pull-Ups: 10 with light band, 5 with medium band; 8 with light band, 4 with medium band
Squats (16" box): 2x20x24 kg.

Heavy Bag: 3x30 seconds on/30 seconds rest
The AbSlide: 3x10

Sunday, November 14, 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:
Kettlebell Swings: 2x20(10+10)x28 kg.
Floor Press: 1x20x40(20+20) kg., 1x20(17+3)x40(20+20) kg.
Squats (16" box): 2x20x24 kg.
Bent-Over Rows: 2x20(10+10)x24 kg.

Ropes Gone Wild: 3x30 seconds on/30 seconds rest
Janda Sit-Ups: 3x4

Friday, November 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: 1x10(5+5)x24 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 20 kg.

Wednesday, November 10, 2010

Run:
2.34 miles

Tuesday, November 09, 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)x7x16 kg.

Sunday, November 07, 2010

Bike:
11.28 miles

Saturday, November 06, 2010

Trail Run:
3.72 miles

Friday, November 05, 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:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 2x5x200 lbs.
Side Press: 2x10(5+5)x50 lbs.

Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 20 kg.