Friday, December 31, 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: 1x5x20 kg.
Squats (16" box): 1x5x20 kg
Windmills: 1x5x blue band
Thrusters (16" box): 1x5x20 kg.
Push Press: 1x5x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x4x20 kg.
Squats (16" box): 1x4x20 kg
Windmills: 1x4x blue band
Thrusters (16" box): 1x4x20 kg.
Push Press: 1x4x20 kg.
Left Side Swings: 1x10x20 kg. Right Side Swings: 1x10x20 kg.

Snatches: 1x3x20 kg.
Squats (16" box): 1x3x20 kg
Windmills: 1x3x blue band
Thrusters (16" box): 1x3x20 kg.
Push Press: 1x3x20 kg.
Left Side Right Side

Snatches: 1x2x20 kg.
Squats (16" box): 1x2x20 kg
Windmills: 1x2x blue band
Thrusters (16" box): 1x2x20 kg.
Push Press: 1x2x20 kg.
Left Side Right Side

Snatches: 1x1x20 kg.
Squats (16" box): 1x1x20 kg
Windmills: 1x1x blue band
Thrusters (16" box): 1x1x20 kg.
Push Press: 1x1x20 kg.
Left Side Right Side

Swings: 1x20x20kg.

Wednesday, December 29, 2010

Snowshoe Run:
3.38 miles

Tuesday, December 28, 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: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
High Pulls: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Snatches: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Alternating Swings: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Cleans: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.
Clean and Push Press: 1x20(10+10)x24 kg.
Hot Potato Russian Twist: 1x20(10+10)x16 kg.

Monday, December 27, 2010

Snowshoe Run:
3.41 miles

Thursday, December 23, 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: 1x50(25+25)x20 kg.
Snatches: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x24 kg.
Clean & Jerk: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x28 kg.
Snatches: 1x10(5+5)x24 kg.
Swings: 1x50(25+25)x24 kg.

Wednesday, December 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:
Cleans: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Half-Snatches: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 60 sec/hand x 20 kg.

Tuesday, December 21, 2010

Run:
2.15 miles
StairMaster StairMill 7000 PT

Monday, December 20, 2010

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

Workout:
Legs: Free Motion Squat: 1x15x100 lbs., 1x15x120 lbs., 1x12x160 lbs., 2x8x200 lbs.
Chest: Free Motion Chest: 1x10x50 lbs., 1x10x70 lbs., 2x5x90 lbs.
Shoulders: Nautilus Overhead Press: 1x10x80 lbs., 1x8x95 lbs., 1x7x110 lbs.
Calves: Cybex Rotary Calf: 1x15x150 lbs, 2x12x190 lbs.
Abs: Hammer Strength MTS Abdominal Crunch: 3x10x40 lbs.

Run:
2.80 miles
TechnoGym Cardio Wave

Friday, December 17, 2010

Bike:
7.50 miles
Star Trac Spinner NXT

Thursday, December 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:
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: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1

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.

Sunday, December 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.

Ab-OrigiOnals: 3x12

Friday, December 10, 2010

Snowshoe Run:
3.54 miles

Thursday, December 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:
Swings: 4x20(10+10)x32 kg.
Push Press: 3x20x32(16+16) kg., 1x20x50(25+25) lbs.
Pull-Ups: 1x15 w/ light band, 1x14 w/ medium band, 1x14 w/ heavy band
Squats (16" box): 2x20x24 kg.

Sunday, December 05, 2010

Snowshoe Run:
3.40 miles

Friday, December 03, 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:
Bent-Over Rows: 4x20(10+10)x28 kg.
Squats (16" box): 4x20x24 kg.
Floor Press: 2x20x32(16+16) kg., 2x20x50(25+25) lbs.
Swings: 4x20(10+10)x32 kg.

Ab-OrigiOnals: 4x15

Thursday, December 02, 2010

Run:
2.45 miles
StairMaster StairMill 7000 PT

Tuesday, November 30, 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:
Deadlift Burpees: 3x20x64(32+32) kg.
Renegade Rows: 3x20(10+10)x24 kg.
Swings: 3x20x32 kg.

The AbSlide: 3x15