Friday, September 30, 2011

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

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
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. Rest 1 minute

Ropes Gone Wild: 5 x 30 sec. on/45 sec. rest

Balance Training

Tuesday, September 27, 2011

Run:

3.02 miles

Saturday, September 24, 2011

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

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Kettlebell Juggling (20 minutes): 250x20 kg., 325x16 kg.

Balance Training

Friday, September 23, 2011

Octane Fitness Pro3700 Elliptical:

6.2 miles

Thursday, September 22, 2011

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

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Half Snatch: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute
Jerks: 10 rpm, 2 min/hand x 20 kg. Rest 1 minute

Balance Training

Tuesday, September 20, 2011

Run:

3.22 miles

Sunday, September 18, 2011

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

Workout:
Swing: 3x20(10+10)x24 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Alternating Floor Press: 1x5(3 right, 2 left)x24 kg., 1x6(3+3)x20 kg., 2x10(5+5)x20 kg.

Superset: 3x
Burpee Pull-Up Knees to Elbows: 4
Jump Rope: 100

Balance Training

Saturday, September 17, 2011

Easy Run:

2.32 miles

Thursday, September 15, 2011

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

Workout:
TechnoGym Leg Press: 1x15x80 lbs., 1x12x100 lbs., 1x12x110 lbs.
Free Motion Squat: 2x20x100 lbs.
Hoist Roc-It Chest Press: 1x10x115 lbs., 1x8x135 lbs., 1x5x160 lbs., 1x3x175 lbs.
Hoist Roc-It Lat Pulldowns: 1x10x86 lbs., 1x8x113 lbs., 2x7x136 lbs.
Cybex Rotary Calf: 3x12x170 lbs.
Hammer Strength Abdominal Crunch: 2x10x40 lbs.
Cybex Back Extension: 3x10x62.5 lbs.

Tuesday, September 13, 2011

Run:

3.53 miles

Sunday, September 11, 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:
Swings: 3x20(10+10)x24 kg.

Kettlebell Juggling (20 minutes): 225x20 kg., 310x16 kg.

Thursday, September 08, 2011

Run:

2.47 miles

Tuesday, September 06, 2011

Swim:

2x48

4x96

4x48

8x24

2x48

960 meters

Monday, September 05, 2011

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

Workout:
Swings: 2x20(10+10)x24 kg.

Cleans: 3 minutes: 61 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 50 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 50 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 46 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 20 x 20 kg., 40 x 16 kg.

Balance Training

Saturday, September 03, 2011

Run:

2.26 miles

Thursday, September 01, 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:
Swings: 3x20(10+10)x24 kg.

Kettlebell Juggling (20 minutes): 425x16 kg.