Trail Run:
3.25 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
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.
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.
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.
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.
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
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
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
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.
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.
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