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