Saturday, October 29, 2011

Run:

2.34 miles

Friday, October 28, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
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

Balance Training

Thursday, October 27, 2011

Bike:
5.82 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, October 25, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

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

Workout:
Swings: 2x12(6+6)x28 kg.
Renegade Rows: 2x10(5+5)x24 kg.
Cleans: 2x20(10+10)x28 kg.
Snatches: 2x20(10+10)x24 kg.
Alternating Cleans: 2x10(5+5)x24 kg.
Double Clean and Press: 2x5x40(20+20) kg.
Front Squat (16" box): 2x12x20 kg.

Balance Training

Sunday, October 23, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 1x12x270 lbs., 1x10x340 lbs.
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x145 lbs., 1x8x160 lbs.
TechnoGym Lat Pulldowns: 1x12x80 lbs., 1x10x100 lbs., 1x10x120 lbs.
TechnoGym Shoulder Press: 1x10x50 lbs., 1x9x60 lbs.
Cybex Rotary Calf: 2x15x190 lbs.
Hammer Strength Abdominal Crunch: 2x10x50 lbs.

Saturday, October 22, 2011

Walk:

3.76 miles

Walked with X-Vest with 20 lbs.

Friday, October 21, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

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

Workout:
Swings: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 32 kg.
Push-Ups: 5,4,3,2,1

Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Dips: 5,4,3,2,1

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Pull-Ups: 5,4,3,2,1

Medicine Ball Toss: 1x50x20 lbs.
Wall Ball: 1x25x20 lbs.

Balance Training

Thursday, October 20, 2011

Bike:

6.65 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, October 18, 2011

Treadmill Intervals:

Warm-Up: 5 minutes
Main Set: 6 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes

Distance: 2.17 miles

Friday, October 14, 2011

Run:

2.30 miles

Precor Elliptical EFX 576i

Thursday, October 13, 2011

Treadmill Intervals:

Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes

Distance: 1.97 miles

Tuesday, October 11, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

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

Workout:
Swings: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 28 kg.
Push-Ups: 5,4,3,2,1

Snatches: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Dips: 5,4,3,2,1

Jerks: 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1) x 24 kg.
Pull-Ups: 5,4,3,2,1

Balance Training

Wall Ball: 1x25x20 lbs.

Saturday, October 08, 2011

Run:

4.97 miles

Thursday, October 06, 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: 3 minutes: 62 x 20 kg.
rest 3 minutes
Clean & Press: 3 minutes: 54 x 16 kg.
rest 3 minutes
Jerk: 3 minutes: 60 x 20 kg.
rest 3 minutes
Half Snatch: 3 minutes: 49 x 20 kg.
rest 3 minutes
Push Press: 3 minutes: 74 x 16 kg.

Balance Training

Tuesday, October 04, 2011

Bike:

10.91 miles

Sunday, October 02, 2011

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Snatches: 30(15+15)x6x16 kg.

Medicine Ball Toss: 1x100x20 lbs.

Saturday, October 01, 2011

Trail Run:

3.71 miles