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