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.
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
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
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
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
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.
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.
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)
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
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
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
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.
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
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
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
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