2.31 miles
Tuesday, August 30, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Swings: 3x20(10+10)x24 kg.
Circuit: 5x
Pull-Ups: 4
Burpees: 5
Mountain Climbers: 10
Jumping Pull-Ups: 10
Swings: 10(5+5)x28 kg.
Balance Training
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Swings: 3x20(10+10)x24 kg.
Circuit: 5x
Pull-Ups: 4
Burpees: 5
Mountain Climbers: 10
Jumping Pull-Ups: 10
Swings: 10(5+5)x28 kg.
Balance Training
Tuesday, August 23, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Superset: 3x
Ropes Gone Wild: 45 seconds on/45 seconds rest
Heavy Bag: 45 seconds on/45 seconds rest
Balance Training
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Superset: 3x
Ropes Gone Wild: 45 seconds on/45 seconds rest
Heavy Bag: 45 seconds on/45 seconds rest
Balance Training
Sunday, August 21, 2011
Trail Run:
2.98 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90
2.98 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90
Friday, August 19, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Icarian Super Squat: 1x20x70 lbs., 1x10x100 lbs., 1x10x120 lbs., 1x10x130 lbs., 1x10x140 lbs.
Chest Press - Hoist Roc-It: 1x10x100 lbs., 1x8x135 lbs., 1x8x145 lbs., 1x5x160 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x10x113 lbs., 2x8x136 lbs.
Shoulder Press - Hoist Roc-It: 1x12x69 lbs., 1x8x83 lbs.
Cybex Rotary Calf: 1x15x130 lbs., 1x12x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Icarian Super Squat: 1x20x70 lbs., 1x10x100 lbs., 1x10x120 lbs., 1x10x130 lbs., 1x10x140 lbs.
Chest Press - Hoist Roc-It: 1x10x100 lbs., 1x8x135 lbs., 1x8x145 lbs., 1x5x160 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x10x113 lbs., 2x8x136 lbs.
Shoulder Press - Hoist Roc-It: 1x12x69 lbs., 1x8x83 lbs.
Cybex Rotary Calf: 1x15x130 lbs., 1x12x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.
Monday, August 15, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Superset: 3x
Burpee Pull-Up Knees to Elbows: 3
Jump Rope: 100
Ab-OrigiOnals: 3x10
Balance Training
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Superset: 3x
Burpee Pull-Up Knees to Elbows: 3
Jump Rope: 100
Ab-OrigiOnals: 3x10
Balance Training
Wednesday, August 10, 2011
Interval Run:
2.41 miles
Warm-Up
Main Set: 9 x 1 minute easy/45 seconds hard
Cool-Down
2.41 miles
Warm-Up
Main Set: 9 x 1 minute easy/45 seconds hard
Cool-Down
Tuesday, August 09, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Woodpecker
Child's Pose/Kneeling Founder
Lunge Stretch
Workout:
Chest Press - Hoist Roc-It: 1x10x75 lbs., 1x10x115 lbs., 1x8x145 lbs., 1x5x160 lbs., 1x4x175 lbs. Icarian Super Squat: 1x10x90 lbs., 1x10x110 lbs., 1x10x140 lbs., 1x10x160 lbs., 1x8x170 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x8x113 lbs., 2x8x136 lbs., 1x5x146 lbs.
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Adductor-Assisted Back Extension
Woodpecker
Child's Pose/Kneeling Founder
Lunge Stretch
Workout:
Chest Press - Hoist Roc-It: 1x10x75 lbs., 1x10x115 lbs., 1x8x145 lbs., 1x5x160 lbs., 1x4x175 lbs. Icarian Super Squat: 1x10x90 lbs., 1x10x110 lbs., 1x10x140 lbs., 1x10x160 lbs., 1x8x170 lbs.
Lat Pulldowns - Hoist Roc-It: 1x10x86 lbs., 1x8x113 lbs., 2x8x136 lbs., 1x5x146 lbs.
Sunday, August 07, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Clean & Jerk: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Trail Run:
2.92 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls
Foundation Training:
The Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Half Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Clean & Jerk: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Trail Run:
2.92 miles
Every 5 minutes do 15 push-ups and 15 squats:
Total Push-Ups: 6x15 = 90 Total Squats: 6x15 = 90
Wednesday, August 03, 2011
Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Superset:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Foundation Squat
Woodpecker
Lunge Stretch
Workout:
Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 1 minute
Superset:
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 6(3+3)x20 kg.
Push-Ups: 6
Pull-Ups: 3
Clean & Press: 4(2+2)x20 kg.
Push-Ups: 4
Pull-Ups: 2
Clean & Press: 2(1+1)x20 kg.
Push-Ups: 2
Pull-Ups: 1
Monday, August 01, 2011
Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
Total: 960 meters
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
Total: 960 meters
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