Saturday, December 31, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Swings: 1x20(10+10)x16 kg., 1x20(10+10)x24 kg., 1x20(10+10)x32 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pull: 3x8x40 kg.

Balance Training

Friday, December 30, 2011

Bike:

CycleRobx

10.18 miles

Thursday, December 29, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Run: 1 mile (10:15)

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute

Balance Training

Tuesday, December 27, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Back:
Pull-Ups: 2x4 (non-assisted), 2x7 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x85 lbs., 1x8x100 lbs., 1x6x115 lbs., 1x12x80 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x70 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x35 lbs.
Wrist Curls: 4x15x45 lbs.

Monday, December 26, 2011

Run:

2.86 miles

Thursday, December 22, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Squats (16" box): 1x10x45 lbs.

Workout:
Legs:
Squats (16" box): 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Romanian Deadlifts: 1x12x105 lbs., 1x10x115 lbs., 1x8x125 lbs., 1x6x135 lbs., 1x12x105 lbs.
Calves:
Standing Calf Raises: 1x12x105 lbs., 1x10x125 lbs., 1x8x140 lbs., 1x6x165 lbs., 1x12x115 lbs.
Seated Calf Raises: 5x12x60 lbs.
Abdominals:
Ab-OrigiOnals: 4x12
The AbSlide: 4x10

Wednesday, December 21, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.

Balance Training

Tuesday, December 20, 2011

Run:
2.35 miles

Sunday, December 18, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Nautilus Vertical Press: 1x10x80 lbs.

Workout:
Chest:
Nautilus Vertical Press: 1x12x95 lbs., 1x10x110 lbs., 1x8x110 lbs., 1x6x125 lbs., 1x12x80 lbs.
Free Motion Cable Cross: 4x12x30 lbs.
Cybex Incline Chest Press: 3x12x75 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x12x55 lbs., 1x10x62 lbs., 1x8x69 lbs., 1x6x76 lbs., 1x12x49 lbs.
Lying Dumbbell Rear Lateral Raises: 4x12x35(17.5) lbs.
Simplicity Shoulder Press: 3x12x30 lbs.
Triceps:
Cybex Tricep Extensions: 1x12x50 lbs., 1x10x70 lbs., 1x6x75 lbs., 1x6x65 lbs., 1x12x50 lbs.
Cybex Tricep Pressdowns: 4x12x50 lbs.
Free Motion Triceps: 2x10x30 lbs.

Saturday, December 17, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute

Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.

Balance Training

Thursday, December 15, 2011

Row:

5,000 meters

Concept 2 Rower

Tuesday, December 13, 2011

Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters

Total Distance: 960 meters

December 12, 2011

Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 4 x .25 miles hard, 2 minutes easy, 5 minutes steady pace
Cool-Down: 3 minutes

Total Distance: 2.81 miles

Saturday, December 10, 2011

Row:

5,000 meters

Concept 2 Rower

Friday, December 09, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Back:
Hoist Roc-It Lat Pulldowns: 1x10x99 lbs., 2x10x126 lbs., 2x10x113 lbs.
TechnoGym Upper Back: 1x12x25 lbs., 1x10x30 lbs., 1x8x35 lbs., 1x6x40 lbs., 1x12x25 lbs.
Pullovers: 4x10x25 lbs.
Biceps:
Simplicity Bicep Curls: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Seated Bicep Curls: 4x20(10+10)x25 lbs.
Forearms:
Reverse Barbell Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 4x15x40 lbs.

Wednesday, December 07, 2011

Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes

Total Distance: 3.05 miles

Tuesday, December 06, 2011

Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters

Total Distance: 960 meters

Monday, December 05, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Crossover
LifeFitness Smith Machine Squats: 1x12x20 lbs.

Workout:
Legs:
LifeFitness Smith Machine Squats: 1x12x90 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x90 lbs.
Romanian Deadlifts: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x155 lbs., 1x12x115 lbs.
Calves:
LifeFitness Standing Calf Raises: 1x12x115 lbs., 1x10x135 lbs., 1x8x155 lbs., 1x6x175 lbs., 1x12x115 lbs.
Cybex Rotary Calf Raises: 5x10x130 lbs.
Abdominals:
Free Motion Abdominals: 4x10x50 lbs.
The ABench: 4x10

Saturday, December 03, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Kettlebell Dead Hang Alternating Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.

Balance Training

Friday, December 02, 2011

Treadmill Intervals:

Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes

Total Distance: 3.03 miles

Wednesday, November 30, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Bench Press: 1x12x45 lbs.

Workout:
Chest:
Bench Press: 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Kettlebell Flyes: 4x10x50(25+25) lbs.
Incline Kettlebell Press: 3x8x32(16+16) kg.
Shoulders:
Standing Overhead Press: 1x12x50 lbs., 1x10x55 lbs., 1x8x60 lbs., 1x6x65 lbs., 1x12x50 lbs.
Rear Laterals: 4x10x30(15+15) lbs.
Seated Kettlebell Press: 3x8x50(25+25) lbs.
Triceps:
Lying Tricep Extensions: 1x12x30 lbs., 1x10x40 lbs., 1x8x50 lbs., 1x6x60 lbs., 1x12x40 lbs.
Tricep Cable Pressdowns: 4x10x25 lbs.

Tuesday, November 29, 2011

Treadmill Intervals:
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes

Total Distance: 2.88 miles

Sunday, November 27, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Back:
Pull-Ups: 5,4 (non-assisted), 2x5 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x90 lbs., 1x8x100 lbs., 1x6x110 lbs., 1x12x70 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x50 lbs., 1x8x55 lbs., 1x6x60 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 3x12x45 lbs.

Balance Training

Saturday, November 26, 2011

Cardio Strength:

Immortal Cardio Workout

Wednesday, November 23, 2011

Run:

2.31 miles

Tuesday, November 22, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Legs:
Squats (16" box): 1x10x45 lbs., 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Romanian Deadlifts: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Calves:
Standing Calf Raises: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Seated Calf Raises: 5x10x70 lbs.
Abdominals:
Ab-OrigiOnals: 4x10
The AbSlide: 4x10

Sunday, November 20, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Balance Training

Wednesday, November 16, 2011

Run:
Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes

Total Distance: 3.07 miles

Tuesday, November 15, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs.
Hoist Roc-It Pec Fly: 3x10x39 lbs.
Cybex Incline Chest Press: 3x10x75 lbs.
Shoulders:
Simplicity Shoulder Press: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x30 lbs.
Cybex Lateral Raises: 3x10x37.5 lbs.
Hoist Roc-It Shoulder Press: 2x10x69 lbs.
Triceps:
Icarian Tricep Extensions: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Tricep Push Downs: 4x10x25 lbs.

Saturday, November 12, 2011

Workout:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x20(10+10)x24 kg.
Jerks: 2x20(10+10)x24 kg.

Trail Run:

3.64 miles

Thursday, November 10, 2011

Bike:
6.04 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, November 08, 2011

Treadmill Intervals:
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes

Total Distance: 2.07 miles

Sunday, November 06, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout: Tough Mudder Workout
Perform each exercise for 1 minute followed by 30 seconds rest
TM Push-Up: 10(5+5)x15 lbs.
Swings: 30x28 kg., 30x28 kg.
Jumping Lunges: 33
Bent-Over Rows: 25x32(16+16)
Lateral Lunges: 15x50(25+25) lbs.
Renegade Rows: 30x20 kg.
Lunge+Twist: 22x25 lbs.
Jerks: 15x20 kg., 15x20 kg.
Decline Push-Ups: 20
Mountain Climbers: 80
Pull-Ups/Chin-Ups - assisted with light band: 15
Plank: 1 minute
Side Plank: 30 seconds each side
Dips: 10
Front Squats (16" box): 20x16 kg.

Balance Training

Saturday, November 05, 2011

Trail Run:

3.70 miles

Friday, November 04, 2011

Walk:

1.61 miles

Steep Uphill Treadmill Walk:

Warm-Up: 5 minutes

Main Set: 20 minutes at 12% incline

Cool-Down: 2 1/2 minutes

Thursday, November 03, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
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
Clean & Press: 10 (5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5

Dead Hang Clean: 3x10(5+5)x28 kg.

Kettlebell High Pull: 1x10x32 kg., 1x10x40 kg., 1x10x32 kg.

Balance Training

Tuesday, November 01, 2011

Bike:

5.98 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Saturday, October 29, 2011

Run:

2.34 miles

Friday, October 28, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

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. Rest 1 minute

Balance Training

Thursday, October 27, 2011

Bike:
5.82 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, October 25, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Swings: 2x12(6+6)x28 kg.
Renegade Rows: 2x10(5+5)x24 kg.
Cleans: 2x20(10+10)x28 kg.
Snatches: 2x20(10+10)x24 kg.
Alternating Cleans: 2x10(5+5)x24 kg.
Double Clean and Press: 2x5x40(20+20) kg.
Front Squat (16" box): 2x12x20 kg.

Balance Training

Sunday, October 23, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 1x12x270 lbs., 1x10x340 lbs.
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x145 lbs., 1x8x160 lbs.
TechnoGym Lat Pulldowns: 1x12x80 lbs., 1x10x100 lbs., 1x10x120 lbs.
TechnoGym Shoulder Press: 1x10x50 lbs., 1x9x60 lbs.
Cybex Rotary Calf: 2x15x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.

Saturday, October 22, 2011

Walk:

3.76 miles

Walked with X-Vest with 20 lbs.

Friday, October 21, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Swings: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 32 kg.
Push-Ups: 5,4,3,2,1

Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Dips: 5,4,3,2,1

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Pull-Ups: 5,4,3,2,1

Medicine Ball Toss: 1x50x20 lbs.
Wall Ball: 1x25x20 lbs.

Balance Training

Thursday, October 20, 2011

Bike:

6.65 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, October 18, 2011

Treadmill Intervals:

Warm-Up: 5 minutes
Main Set: 6 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes

Distance: 2.17 miles

Friday, October 14, 2011

Run:

2.30 miles

Precor Elliptical EFX 576i

Thursday, October 13, 2011

Treadmill Intervals:

Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes

Distance: 1.97 miles

Tuesday, October 11, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Swings: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 28 kg.
Push-Ups: 5,4,3,2,1

Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Dips: 5,4,3,2,1

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Pull-Ups: 5,4,3,2,1

Balance Training

Wall Ball: 1x25x20 lbs.

Saturday, October 08, 2011

Run:

4.97 miles

Thursday, October 06, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 3 minutes: 62 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 54 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 60 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 49 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 74 x 16 kg.

Balance Training

Tuesday, October 04, 2011

Bike:

10.91 miles

Sunday, October 02, 2011

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Snatches: 30(15+15)x6x16 kg.

Medicine Ball Toss: 1x100x20 lbs.

Saturday, October 01, 2011

Trail Run:

3.71 miles

Friday, September 30, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

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. Rest 1 minute

Ropes Gone Wild: 5 x 30 sec. on/45 sec. rest

Balance Training

Tuesday, September 27, 2011

Run:

3.02 miles

Saturday, September 24, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Kettlebell Juggling (20 minutes): 250x20 kg., 325x16 kg.

Balance Training

Friday, September 23, 2011

Octane Fitness Pro3700 Elliptical:

6.2 miles

Thursday, September 22, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute

Balance Training

Tuesday, September 20, 2011

Run:

3.22 miles

Sunday, September 18, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Workout:
Swing: 3x20(10+10)x24 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Alternating Floor Press: 1x5(3 right, 2 left)x24 kg., 1x6(3+3)x20 kg., 2x10(5+5)x20 kg.

Superset: 3x
Burpee Pull-Up Knees to Elbows: 4
Jump Rope: 100

Balance Training

Saturday, September 17, 2011

Easy Run:

2.32 miles

Thursday, September 15, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch

Workout:
TechnoGym Leg Press: 1x15x80 lbs., 1x12x100 lbs., 1x12x110 lbs.
Free Motion Squat: 2x20x100 lbs.
Hoist Roc-It Chest Press: 1x10x115 lbs., 1x8x135 lbs., 1x5x160 lbs., 1x3x175 lbs.
Hoist Roc-It Lat Pulldowns: 1x10x86 lbs., 1x8x113 lbs., 2x7x136 lbs.
Cybex Rotary Calf: 3x12x170 lbs.
Hammer Strength Abdominal Crunch: 2x10x40 lbs.
Cybex Back Extension: 3x10x62.5 lbs.

Tuesday, September 13, 2011

Run:

3.53 miles

Sunday, September 11, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch

Workout:
Swings: 3x20(10+10)x24 kg.

Kettlebell Juggling (20 minutes): 225x20 kg., 310x16 kg.

Thursday, September 08, 2011

Run:

2.47 miles

Tuesday, September 06, 2011

Swim:

2x48

4x96

4x48

8x24

2x48

960 meters

Monday, September 05, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Workout:
Swings: 2x20(10+10)x24 kg.

Cleans: 3 minutes: 61 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 50 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 50 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 46 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 20 x 20 kg., 40 x 16 kg.

Balance Training

Saturday, September 03, 2011

Run:

2.26 miles

Thursday, September 01, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch

Workout:
Swings: 3x20(10+10)x24 kg.

Kettlebell Juggling (20 minutes): 425x16 kg.

Wednesday, August 31, 2011

Run:

2.31 miles

Tuesday, August 30, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch

Workout:
Swings: 3x20(10+10)x24 kg.

Circuit: 5x
Pull-Ups: 4
Burpees: 5
Mountain Climbers: 10
Jumping Pull-Ups: 10
Swings: 10(5+5)x28 kg.

Balance Training

Saturday, August 27, 2011

Trail Run:
3.66 miles

Tuesday, August 23, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Superset: 3x
Ropes Gone Wild: 45 seconds on/45 seconds rest
Heavy Bag: 45 seconds on/45 seconds rest

Balance Training

Monday, August 22, 2011

Bike:
10.93 miles

Sunday, August 21, 2011

Trail Run:
2.98 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90

Friday, August 19, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch

Workout:
Icarian Super Squat: 1x20x70 lbs., 1x10x100 lbs., 1x10x120 lbs., 1x10x130 lbs., 1x10x140 lbs.
Chest Press - Hoist Roc-It: 1x10x100 lbs., 1x8x135 lbs., 1x8x145 lbs., 1x5x160 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x10x113 lbs., 2x8x136 lbs.
Shoulder Press - Hoist Roc-It: 1x12x69 lbs., 1x8x83 lbs.
Cybex Rotary Calf: 1x15x130 lbs., 1x12x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.

Thursday, August 18, 2011

Run:
2.31 miles

Wednesday, August 17, 2011

Bike:
11.13 miles

Monday, August 15, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds

Superset: 3x
Burpee Pull-Up Knees to Elbows: 3
Jump Rope: 100

Ab-OrigiOnals: 3x10

Balance Training

Wednesday, August 10, 2011

Interval Run:
2.41 miles
Warm-Up
Main Set: 9 x 1 minute easy/45 seconds hard
Cool-Down

Tuesday, August 09, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Woodpecker
Child's Pose/Kneeling Founder
Lunge Stretch

Workout:
Chest Press - Hoist Roc-It: 1x10x75 lbs., 1x10x115 lbs., 1x8x145 lbs., 1x5x160 lbs., 1x4x175 lbs. Icarian Super Squat: 1x10x90 lbs., 1x10x110 lbs., 1x10x140 lbs., 1x10x160 lbs., 1x8x170 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x8x113 lbs., 2x8x136 lbs., 1x5x146 lbs.

Sunday, August 07, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch

Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Clean & Jerk: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute

Trail Run:
2.92 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90

Friday, August 05, 2011

Trail Run:
3.51 miles

Wednesday, August 03, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Foundation Squat
Woodpecker
Lunge Stretch

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

Superset:
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

Monday, August 01, 2011

Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters

Total: 960 meters

Sunday, July 31, 2011

Workout:
Swings: 1x50(25+25)x20 kg., 1x30(15+15)x20 kg.
Foundation Training:
The Founder
Lunge Stretch
Woodpecker
Foundation Squat
Snatches: 3x20(10+10)x20 kg.
Jerks: 2x20(10+10)x20 kg.

Trail Run:
3.23 miles

Monday, July 25, 2011

Bike:
11.11 miles

Saturday, July 23, 2011

Warrior Dash
Obstacle Course Race

Tuesday, July 19, 2011

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

Workout:
Superset:
Pull-Ups (assisted with 50 lbs.): 7,7,7
Dips: 7,7,7
Squats: 10,10,10

LifeFitness Lat Pulldowns: 3x10x100 lbs.

Run:
Treadmill Intervals: 1.53 miles

Monday, July 18, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch
Swings: 3x20(10+10)x20 kg.

Workout: Circuit: 4x
Run: 4 minutes (.35, .35, .38, .36) Total Distance: 1.44 miles
Swings: 1 minute (26, 28, 28, 26) x 24 kg.
Jumping Pull-Ups: 1 minute (32, 37, 36, 39)
Clean & Jerk: 1 minute (8, 11, 11, 10) x 20 kg.
Ropes Gone Wild: 1 minute (58, 62, 65, 65)

Saturday, July 16, 2011

Trail Run:
3.31 miles

Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Thursday, July 14, 2011

Trail Run:
3.69 miles

Tuesday, July 12, 2011

Bike:
10.95 miles

Monday, July 11, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch

Workout:
Swings: 3x20(10+10)x20 kg.
Cleans: 2x20(10+10)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Jerks: 2x20(10+10)x20 kg.
Jumping Pull-Ups: 3x15
Jump Rope: 5x100

Saturday, July 09, 2011

Workout:
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Trail Run:
3.67 miles

Friday, July 08, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch

Workout:
Swings: 3x20(10+10)x20 kg.
Cleans: 2x20(10+10)x20 kg.
Snatches: 2x10(5+5)x20 kg.
Jerks: 2x10(5+5)x20 kg.
Push-Ups: 3x10
Pull-Ups: 3x5

Wednesday, July 06, 2011

Bike:
10.96 miles

Tuesday, July 5, 2011

Trail Run:
3.71 miles

Sunday, July 03, 2011

Run:
4.30 miles

Saturday, July 02, 2011

Run:
4.30 miles

Thursday, June 30, 2011

Trail Run:
3.60 miles

Tuesday, June 28, 2011

Trail Run:
3.70 miles

Sunday, June 26, 2011

Trail Run:
3.25 miles

Saturday, June 25, 2011

Bike:
11.27 miles

Friday, June 17, 2011

Trail Run:
6.15 miles

Thursday, June 16, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 2x2(1+1)x12 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 24 kg. Rest 30 seconds

Superset:
Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Ropes Gone Wild: 3 x 30 seconds

Tuesday, June 14, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 2x2(1+1)x12 kg.

Workout:
Snatches: 1x30(15+15)x6x20 kg.

Monday, June 13, 2011

Run:
2.37 miles

Saturday, June 11, 2011

Trail Run:
6.29 miles

Saturday, June 11, 2011

Trail Run:
6.29 miles

Friday, June 10, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
2 Arm Kettlebell Swings: 1x10x32 kg.
Bench Press: 1x5x95 lbs., 1x5x115 lbs., 1x10x135 lbs.
Snatches: 1x20(10+10)x24 kg.
Bent-Over Rows: 1x10x95 lbs.
Bicep Curls: 1x10x50 lbs.
Tricep Push-Downs: 1x10x50 lbs.
Curl-Ups: 1x10
Side Bridges: 1x20(10+10)
Squats (16" box): 1x10x95 lbs.
Swings: 1x20(10+10)x32 kg.

Wednesday, June 08, 2011

Bike:
11.08 miles

Tuesday, June 07, 2011

Run:
Treadmill Intervals:
Warm-Up: 5 min.
Main Set: 5 x 1 min. hard/1min easy
Cool-Down: 5 min.

Total Distance: 2.04 miles

Monday, June 06, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x4(2+2)x12 kg.

Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds

Superset:
Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Push-Ups: 3x10

Saturday, June 04, 2011

Workout:
Swings: 2x30(15+15)x24 kg
Snatches: 2x20(10+10)x24 kg.
Jerks: 1x20(4x5)x24 kg.

Trail Run:
5.20 miles

Thursday, June 02, 2011

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

Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x20x140 lbs., 1x15x180 lbs., 1x12x230 lbs.
Nautilus Vertical Chest Press: 1x12x80 lbs., 1x8x110 lbs., 1x7x125 lbs.
TechnoGym Lat Pull-Down: 1x10x90 lbs., 1x8x120 lbs., 1x7x140 lbs.
Nautilus Overhead Press: 1x10x80 lbs., 1x10x95 lbs.
Cybex Tricep Press: 1x10x75 lbs., 1x10x87.5 lbs.
LifeFitness Bicep Curl: 1x10x65 lbs., 1x8x80 lbs.
Cybex Rotary Calf: 1x12x190 lbs., 1x12x210 lbs., 1x10x230 lbs.
Free Motion Abdominal: 3x12x40 lbs.
Cybex Back Extension: 3x10x62.5 lbs.
Free Motion Lift: Squat Thrusters: 2x10x50 lbs., 2x10x60 lbs., 1x10x70 lbs.

Wednesday, June 01, 2011

Run:
2.30 miles

Monday, May 30, 2011

Trail Run:
3.70 miles
Ran with X-Vest with 15 lbs.

Sunday, May 29, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), 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, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute

Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Heavy Bag: 3 x 30 seconds on/30 seconds off
Farmer's Walk: 4 x 50 feet x 200(100+100) lbs.
Ab-OrigiOnals: 3x15

Saturday, May 28, 2011

Bike:
11.22 miles

Friday, May 27, 2011

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

Workout:
TechnoGym Leg Press: 1x20x60 lbs., 1x12x100 lbs., 1x12x120 lbs., 1x12x130 lbs.
LifeFitness Ches Press: 1x15x50 lbs., 1x12x70 lbs., 1x7x100 lbs.
TechnoGym Upper Back: 1x10x30 lbs., 1x8x40 lbs., 1x8x45 lbs.
TechnoGym Shoulder Press: 1x12x50 lbs., 1x10x60 lbs.
Cybex Tricep Extension: 1x15x50 lbs., 1x10x70 lbs.
Cybex Rotary Calf: 1x15x170 lbs., 1x12x190 lbs., 1x12x200 lbs.
LifeFitness Bicep Curl: 1x12x65 lbs., 1x10x80 lbs.
TechnoGym Abdominal Crunch: 3x10x50 lbs.
Cybex Back Extension: 3x10x50 lbs.
Free Motion Lift: Squat Thrusters: 3x10x50 lbs.

Thursday, May 26, 2011

Run:
2.92 miles

Sunday, May 22, 2011

Run:
3.15 miles
Laguna Beach, California

Thursday, May 19, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions, Jump Rope (50)
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
Superset:
Swing to Flip to Squat to Press: 21x16 kg., 15x16 kg., 9x16 kg.
Jumping Pull-Ups (on rope): 21,15,9

Circuit: 3x
Dead Cleans: 3x10(5+5)x28 kg.
Deadlift Burpees: 3x10x48(24+24) kg.
Clean and Jerk: 3x10(5+5)x20 kg.

Tuesday, May 17, 2011

Bike:
15.46 miles

Monday, May 16, 2011

Strength:
Workout:
Swings: 2x20(10+10)x24 kg
Snatches: 2x20(10+10)x24 kg.
Jerks: 1x20(10+10)x24 kg.

Run:
2.27 miles
Outside Run: Run with Sprints

Saturday, May 14, 2011

Run:
3.10 miles
Precor Elliptical EFX 576i

Friday, May 13, 2011

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

Workout:
Cybex Leg Press: 1x12x75 lbs.
LifeFitness Seated Leg Press: 1x15x150 lbs., 1x15x190 lbs., 1x15x230 lbs.
Nautilus Vertical Chest Press: 1x10x80 lbs., 3x10x110 lbs.
TechnoGym Lat Pulldowns: 1x10x60 lbs., 3x10x100 lbs.
TechnoGym Shoulder Press: 1x10x30 lbs., 2x8x60 lbs.
LifeFitness Bicep Curl: 2x10x65 lbs.
Cybex Tricep Extension: 2x10x70 lbs.
Cybex Rotary Calf: 3x12x190 lbs.
TechnoGym Abdominal Crunch: 3x12x50 lbs.
Free Motion Lift: Squat Thrusters: 5x12x45 lbs.

Thursday, May 12, 2011

Warm-Up:
Clubbells:
Swings: 3x20(10+10)x15 lbs.
Squat to Torch Press: 3x10x30(15+15) lbs.
Romali Head Cast: 3x10(5+5)x15 lb.s

Run:
4.46 miles

Tuesday, May 10, 2011

Swim:
2x48 meters
2x192 meters
2x96 meters
2x48 meters
2x24 meters
2x48 meters
2x48 meters

Total: 1,008 meters

Monday, May 09, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Goblet Squats: 1x10x16 kg.

Workout:
Kettlebell Complex:
Snatches: 1x30(15+15)x24 kg.
Cleans: 1x30(15+15)x24 kg.
Swings: 1x30(15+15)x24 kg.
Snatches: 1x20(10+10)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.

Sunday, May 08, 2011

Run:
2.28 miles

Saturday, May 07, 2011

Bike:
11.24 miles

Friday, May 06, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Windmills: 1x10(5+5)x15 lbs.
Snatches: 1x10(5+5)x24 kg.
Over-Unders

Workout:
Circuit:
Cleans: 1x2(1+1)x24 kg.
Push-Ups: 2
Jumping Pull-Ups: 10
Cleans: 1x4(2+2)x24 kg.
Push-Ups: 4
Jumping Pull-Ups: 10
Cleans: 1x6(3+3)x24 kg.
Push-Ups: 6
Jumping Pull-Ups: 10
Cleans: 1x8(4+4)x24 kg.
Push-Ups: 8
Jumping Pull-Ups: 10
Cleans: 1x6(3+3)x24 kg.
Push-Ups: 6
Jumping Pull-Ups: 10
Cleans: 1x4(2+2)x24 kg.
Push-Ups: 4
Jumping Pull-Ups: 10
Cleans: 1x2(1+1)x24 kg.
Push-Ups: 2
Jumping Pull-Ups: 10

Farmer's Walks: 3 x 100 feet x 80(40+40) kg.

Wednesday, May 04, 2011

Run:
2.89 miles

Tuesday, May 03, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches (10)/Half Snatches (5): 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg.

Friday, April 29, 2011

Run:
3.02 miles

Wednesday, April 27, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
Circuit 4x:
Sumo Deadlift with High Pull: 30x24 kg.
Push-Ups: 15
Ab-OrigiOnals: 20
Pull-Ups: 5
Run: 1/4 mile

Monday, April 25, 2011

Run:
2.70 miles

Saturday, April 23, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Bench Press: 1x8x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x150 lbs.
Leg Blaster: 1x12x75 lbs., 3x10x95 lbs.
Lat Pulldowns: 1x8x70 lbs., 3x7x100 lbs.

Friday, April 22, 2011

Bike:
7.75 miles
Star Trac Spinner NXT

Thursday, April 21, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Snatches: 1x16(8+8)x6x20 kg., 1x16(8+8)x7x16 kg.

Sunday, April 17, 2011

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. Windmills: 1x10(5+5)x20 lbs. Over-Unders Turkish Get-Ups: 1x4(2+2)x16 kg. Workout: Warm-Up: Deadlifts: 1x5x135 lbs., 1x5x185 lbs. Kettlebell Bench Press: 1x5x40(20+20) kg. 1x5x48(24+24) kg. Cleans: 1x5x70 lbs., 1x5x85 lbs. Workout: Deadlifts: 1x5x185 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Dumbbell Bench Press: 1x5x140(70+70) lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Cleans: 1x5x120 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Deadlifts: 1x5x185 lbs. Dumbbell Bench Press: 1x5x140(70+70) lbs. Cleans: 1x5x120 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. The AbSlide: 3x10

Saturday, April 16, 2011

Run: 2.95 miles Precor AMT 100i Elliptical

Thursday, April 14, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute 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.

Tuesday, April 12, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Deadlifts: 1x5x135 lbs. Workout: Superset: Deadlifts: 10,9,8,7,6 x 155 lbs. Pull-Ups: 1,2,3,4,5 Run: 2.31 miles

Sunday, April 10, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Circuit: 1x: with 20 lbs. in X-Vest Snatches: 20(10+10)x24 kg. Air Squats (16" box): 20 Push-Ups: 20 Run: 880 yards Circuit: 2x: no added weight Snatches: 20(10+10)x24 kg. Air Squats (16" box): 20 Push-Ups: 20 Run: 880 yards

Saturday, April 09, 2011

Trail Run: 3.95 miles

Thursday, April 07, 2011

Bike: 11.24 miles

Tuesday, April 05, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute 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, April 03, 2011

Run: 2.95 miles

Saturday, April 02, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Superset: 4x Push-Ups: 10 Pull-Ups: 5 Sumo Deadlift High Pull: 30x32 kg. Run: 880 yards

Thursday, March 31, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds Jerks: 12 rpm, 60 sec/hand x 20 kg.

Monday, March 28, 2011

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. Windmills: 1x10(5+5)x15 lbs. Over-Unders Turkish Get-Ups: 1x6(3+3)x12 kg. Workout: Superset: 4x Squats (16" box): 20 Push-Ups: 10 Pull-Ups: 5 Dead Cleans: 10(5+5)x28 kg. Run: 440 yards

Sunday, March 27, 2011

Run: 2.40 miles LifeFitness 91x Elliptical

Saturday, March 26, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute

Swings: 1x30(15+15)x24 kg., 1x30(15+15)x28 kg., 1x30(15+15)x32 kg.

Sunday, March 13, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Superset:
Clean to Squat (16" box) to Push-Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees + Snatches + Pull-Ups:
Push-Ups: 20,18,16,14,12,10,8,6,4,2
Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 48(24+24) kg.
Snatches: 20,18,16,14,12,10,8,6,4,2 x 24 kg.
Pull-Ups: 10,9,8,7,6,5,4,3,2,1

Saturday, March 12, 2011

Run: 3.05 miles LifeFitness Treadmill

Friday, March 11, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Wednesday, March 09, 2011

Run:
6.47 miles
TechnoGym Cardio Wave

Tuesday, March 08, 2011

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

Workout:
Icarian: Super Squat: 1x40(20+20)x50 lbs., 1x20(10+10)x90 lbs., 1x20(10+10)x110 lbs.
Hammer Strength: Bench Press: 1x12x50 lbs., 1x10x90 lbs., 2x8x120 lbs.,
Hammer Strength: Lat Hi Row: 1x10x50 lbs., 1x10x90 lbs., 2x8x120 lbs.,
TechnoGym: Abdominal Crunch: 3x10x50 lbs.

Run:
2.10 miles

Sunday, March 06, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Cleans: 10 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Half Snatches: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Jerks: 6 rpm, 60 sec/hand x 28 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Saturday, March 05, 2011

Run:
2.61 miles
Runervals 6.0 Time Saver 1: Workout C: 5k Cruise Intervals

Thursday, March 04, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Snatches: 1x30(15+15)x6x16 kg.

Monday, February 28, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x6(3+3)x12 kg.

Workout:
Swings:
1x30(15+15)x20 kg.
1x30(15+15)x24 kg.
1x30(15+15)x28 kg.
1x30(15+15)x32 kg.
1x30(15+15)x40 kg.
1x30(15+15)x48 kg.
1x20(10+10)x40 kg.

Sunday, February 27, 2011

Run:
2.51 miles
Runervals 6.0 Time Saver 1: Workout B: 5k/10k Cruise & Tempo Intervals

Friday, February 25, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Cleans: 15 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Snatches: 15 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 15 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 15 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Jerks: 15 rpm, 60 sec/hand x 20 kg.

Tuesday, February 22, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Push-Ups (feet on Bosu): 1,2,3,4,5,6,7,8,9,10
Goblet Squats: 3x10x24 kg. 30 seconds rest between sets
Floor Wipers: 3x10x135 lbs. 30 secondss rest between sets
Overhead Press: 1x30(15+15)x16 kg., 2x30(15+15)x25 lbs. 30 seconds rest between sets
Sandbag Shoulder: 3x9x40 lbs. 30 seconds work, 30 secondss rest between sets

Friday, February 18, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Bench Press:
1x8x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x155 lbs., 1x5x135 lbs.

Squats:
20" box: 1x10x115 lbs.
18" box: 1x10x115 lbs., 1x10x135 lbs., 1x8x155 lbs., 1x10x135 lbs.

Lat Pulldowns:
1x10x70 lbs., 1x10x90 lbs., 3x5x105 lbs.

Ab-OrigiOnals: 3x15

Thursday, February 17, 2011

Run:
2.57 miles
Runervals 6.0 Time Saver 1: Workout A: 10k Tempo Intervals

Wednesday, February 16, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Deadlifts: 1x10x135 lbs.

Workout:
Superset: 20 sets of 3 reps of each exercise for 20 minutes. Do 3 Pull-Ups
on the start of each minute and 3 Deadlifts at the 30 second mark.
Pull-Ups: 20x3
Deadlifts: 20x3x155 lbs.

Declne Push-Ups: 3x10 30 seconds rest between sets
Bulgarian Split Squats: 3x20(10+10)x16 kg. 30 seconds rest between sets
Low Windmills: 3x20(10+10)x24 kg. 30 seconds rest between sets
Alternating Dead Cleans: 3x30 seconds (14,15,16) x 16 kg. 30 seconds rest between sets

Monday, February 14, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 2 min/hand x 20 kg.

Saturday, February 12, 2011

Snowshoe Run:
3.41 miles

Thursday, February 10, 2011

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

Workout:
Swings: 1x50(25+25)x20 kg., 1x50(25+25)x24 kg.

Superset:
Push-Ups: 3x10
Inverted Rows on Rings: 3x10

Step-Ups (18" box): 3x10(5+5)x32(16+16) kg.
Cleans: 1x30(15+15)x20 kg.
Jerks: 1x30(15+15)x20 kg.
Bicycle Crunches: 3x30(15+15)

Wednesday, February 09, 2011

Workout:
Swings: 1x50(25+25)x20 kg.
Cleans: 1x20(10+10)x20 kg.
Overhead Press: 1x20(10+10)x20 kg.

Run:
2.0 miles

Thursday, February 03, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Renegade Rows: 5x20(10+10)x20 kg. 30 seconds rest between sets
1 Leg Deadlift: 5x20(10+10)x20 kg. 30 seconds rest between sets
TriAngle Push-Ups: 3x10 30 seconds rest between sets
Unicycle: 50(25+25), 49(25+24), 49(24+25) 30 seconds on, 30 seconds rest
Deadlift Burpees: 2x9x48(24+24) kg., 2x10x48(24+24) kg., 1x6x48(24+24) kg. 30 seconds on, 30 seconds rest

Note: hurt lower back on last set of Burpees

Tuesday, February 01, 2011

Row:
Warm-Up: 2 minutes
4 minutes hard 3 minutes easy
2 minutes hard 30 seconds easy
1 minute hard 3 minutes easy
2 minutes hard 30 seconds easy
4 minutes hard
Cool-Down: 2 minutes

Total Distance: 3.32 miles
Concept 2 Rower

Monday, January 31, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Cleans: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Wednesday, January 26, 2011

Run:
Warm-Up: 5 minutes
3 x (.12, .25, .37) rest between intervals the time it took to run them
Cool-Down: 5 minutes

Total Distance: 3.75 miles

Tuesday, January 25, 2011

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.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Inverted Rows on Rings: 3x10 30 seconds rest between sets
2 Hand Kettlebells Swings: 5x26x24 kg. 40 seconds on, 20 seconds rest
Box Jumps (24" box): 5x10 30 seconds rest between sets
Dead Clean & Press: 5x20(10+10)x16 kg. 30 seconds rest between sets
The AbSlide: 3x15

Sunday, January 23, 2011

Run:
2.14 miles
Runervals 6.0 Time Saver 1: Workout C: 5k Cruise Intervals

Saturday, January 22, 2011

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.
Windmills: 1x10(5+5)xblue band
Over-Unders

Workout:
Push-Ups: 10,9,8,7,6,5,4,3,2,1
Forward Lunges: 3x20(10+10)x32(16+16) kg.
Floor Wipers: 3x10x135 lbs.
Dead Cleans: 3x20(10+10)x28 kg.
Ropes Gone Wild: 3x30 seconds on/30 seconds rest

Thursday, January 20, 2011

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.
Windmills: 1x10(5+5)xblue band
Over-Unders

Workout:
Cleans: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Wednesday, January 19, 2011

Swim:
4x24 meters
12x48 meters
4x24 meters

Tuesday, January 18, 2011

TreadMoves:
Aerobic Cardio Blast DVD

Sunday, January 16, 2011

Snowshoe Run:
3.62 miles

Saturday, January 15, 2011

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.
Windmills: 1x10(5+5)xblue band

Workout:
Cleans: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Thursday, January 13, 2011

Swim:
4x24 meters
12x48 meters
4x24 meters

Total: 768 meters

Wednesday, January 12, 2011

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.
Windmills: 1x10(5+5)xblue band
Deadlifts: 1x10x135 lbs.

Workout:
Superset: 20 sets of 3 reps of each exercise for 20 minutes. Do 3 Pull-Ups
on the start of each minute and 3 Deadlifts at the 30 second mark.
Pull-Ups: 20x3
Deadlifts: 20x3x155 lbs.

Superset: 2x
Push-Ups: 10
Jump Tucks: 10
Kettlebell Floor Press: 10x32(16+16) kg.
Dead Clean & Press: 20(10+10)x16 kg.

Tuesday, January 11, 2011

TechnoGym Cardio Wave:
6.7 miles

Sunday, January 09, 2011

Snowshoe Run:
3.86 miles

Saturday, January 08, 2011

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.
Windmills: 1x10(5+5)xblue band

Workout:
Superset:
Clean to Squat (16" box) to Push Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.
2 Push-Up Deadlift Burpees + Snatches
Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 80 (40+40) kg.
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.

Thursday, January 06, 2011

Treadmill Intervals:
Warm-Up: 5 minutes
Intervals: 5 x 60 seconds hard, 60 seconds recovery
Moderate Intensity: 10 minutes
Cool-Down: 3 minutes

2.67 miles

Wednesday, January 05, 2011

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: 12 rpm, 60 sec/hand x 20 kg. Rest 1 minute
Snatches: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Jerks: 12 rpm, 60 sec/hand x 24 kg. Rest 1 minute
Cleans: 12 rpm, 60 sec/hand x 24 kg. Rest 30 seconds
Snatches: 12 rpm, 60 sec/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 60 sec/hand x 20 kg.

Sunday, January 02, 2011

TreadMoves:
Total Body Sports Conditioning DVD