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.
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
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
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.
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.
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
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.
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.
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.
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.
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.
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