Sunday, July 31, 2011

Workout:
Swings: 1x50(25+25)x20 kg., 1x30(15+15)x20 kg.
Foundation Training:
The Founder
Lunge Stretch
Woodpecker
Foundation Squat
Snatches: 3x20(10+10)x20 kg.
Jerks: 2x20(10+10)x20 kg.

Trail Run:
3.23 miles

Monday, July 25, 2011

Bike:
11.11 miles

Saturday, July 23, 2011

Warrior Dash
Obstacle Course Race

Tuesday, July 19, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder

Workout:
Superset:
Pull-Ups (assisted with 50 lbs.): 7,7,7
Dips: 7,7,7
Squats: 10,10,10

LifeFitness Lat Pulldowns: 3x10x100 lbs.

Run:
Treadmill Intervals: 1.53 miles

Monday, July 18, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch
Swings: 3x20(10+10)x20 kg.

Workout: Circuit: 4x
Run: 4 minutes (.35, .35, .38, .36) Total Distance: 1.44 miles
Swings: 1 minute (26, 28, 28, 26) x 24 kg.
Jumping Pull-Ups: 1 minute (32, 37, 36, 39)
Clean & Jerk: 1 minute (8, 11, 11, 10) x 20 kg.
Ropes Gone Wild: 1 minute (58, 62, 65, 65)

Saturday, July 16, 2011

Trail Run:
3.31 miles

Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Thursday, July 14, 2011

Trail Run:
3.69 miles

Tuesday, July 12, 2011

Bike:
10.95 miles

Monday, July 11, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch

Workout:
Swings: 3x20(10+10)x20 kg.
Cleans: 2x20(10+10)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Jerks: 2x20(10+10)x20 kg.
Jumping Pull-Ups: 3x15
Jump Rope: 5x100

Saturday, July 09, 2011

Workout:
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Trail Run:
3.67 miles

Friday, July 08, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch

Workout:
Swings: 3x20(10+10)x20 kg.
Cleans: 2x20(10+10)x20 kg.
Snatches: 2x10(5+5)x20 kg.
Jerks: 2x10(5+5)x20 kg.
Push-Ups: 3x10
Pull-Ups: 3x5

Wednesday, July 06, 2011

Bike:
10.96 miles

Tuesday, July 5, 2011

Trail Run:
3.71 miles

Sunday, July 03, 2011

Run:
4.30 miles

Saturday, July 02, 2011

Run:
4.30 miles

Thursday, June 30, 2011

Trail Run:
3.60 miles

Tuesday, June 28, 2011

Trail Run:
3.70 miles