Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes
Total Distance: 2.88 miles
Tuesday, November 29, 2011
Treadmill Intervals:
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes
Sunday, November 27, 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:
Back:
Pull-Ups: 5,4 (non-assisted), 2x5 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x90 lbs., 1x8x100 lbs., 1x6x110 lbs., 1x12x70 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x50 lbs., 1x8x55 lbs., 1x6x60 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 3x12x45 lbs.
Balance Training
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:
Back:
Pull-Ups: 5,4 (non-assisted), 2x5 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x90 lbs., 1x8x100 lbs., 1x6x110 lbs., 1x12x70 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x50 lbs., 1x8x55 lbs., 1x6x60 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 3x12x45 lbs.
Balance Training
Tuesday, November 22, 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:
Legs:
Squats (16" box): 1x10x45 lbs., 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Romanian Deadlifts: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Calves:
Standing Calf Raises: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Seated Calf Raises: 5x10x70 lbs.
Abdominals:
Ab-OrigiOnals: 4x10
The AbSlide: 4x10
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:
Legs:
Squats (16" box): 1x10x45 lbs., 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Romanian Deadlifts: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Calves:
Standing Calf Raises: 1x12x100 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x100 lbs.
Seated Calf Raises: 5x10x70 lbs.
Abdominals:
Ab-OrigiOnals: 4x10
The AbSlide: 4x10
Sunday, November 20, 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: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Balance Training
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: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Balance Training
Wednesday, November 16, 2011
Run:
Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes
Total Distance: 3.07 miles
Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes
Total Distance: 3.07 miles
Tuesday, November 15, 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:
Chest:
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs.
Hoist Roc-It Pec Fly: 3x10x39 lbs.
Cybex Incline Chest Press: 3x10x75 lbs.
Shoulders:
Simplicity Shoulder Press: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x30 lbs.
Cybex Lateral Raises: 3x10x37.5 lbs.
Hoist Roc-It Shoulder Press: 2x10x69 lbs.
Triceps:
Icarian Tricep Extensions: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Tricep Push Downs: 4x10x25 lbs.
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:
Chest:
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs.
Hoist Roc-It Pec Fly: 3x10x39 lbs.
Cybex Incline Chest Press: 3x10x75 lbs.
Shoulders:
Simplicity Shoulder Press: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x30 lbs.
Cybex Lateral Raises: 3x10x37.5 lbs.
Hoist Roc-It Shoulder Press: 2x10x69 lbs.
Triceps:
Icarian Tricep Extensions: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Tricep Push Downs: 4x10x25 lbs.
Saturday, November 12, 2011
Workout:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x20(10+10)x24 kg.
Jerks: 2x20(10+10)x24 kg.
Swings: 2x20(10+10)x24 kg.
Snatches: 2x20(10+10)x24 kg.
Jerks: 2x20(10+10)x24 kg.
Trail Run:
3.64 miles
Tuesday, November 08, 2011
Treadmill Intervals:
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes
Total Distance: 2.07 miles
Warm-Up: 5 minutes
Main Set: 5 x 1 minute hard, 1 minute easy
Cool-Down: 5 minutes
Total Distance: 2.07 miles
Sunday, November 06, 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: Tough Mudder Workout
Perform each exercise for 1 minute followed by 30 seconds rest
TM Push-Up: 10(5+5)x15 lbs.
Swings: 30x28 kg., 30x28 kg.
Jumping Lunges: 33
Bent-Over Rows: 25x32(16+16)
Lateral Lunges: 15x50(25+25) lbs.
Renegade Rows: 30x20 kg.
Lunge+Twist: 22x25 lbs.
Jerks: 15x20 kg., 15x20 kg.
Decline Push-Ups: 20
Mountain Climbers: 80
Pull-Ups/Chin-Ups - assisted with light band: 15
Plank: 1 minute
Side Plank: 30 seconds each side
Dips: 10
Front Squats (16" box): 20x16 kg.
Balance Training
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: Tough Mudder Workout
Perform each exercise for 1 minute followed by 30 seconds rest
TM Push-Up: 10(5+5)x15 lbs.
Swings: 30x28 kg., 30x28 kg.
Jumping Lunges: 33
Bent-Over Rows: 25x32(16+16)
Lateral Lunges: 15x50(25+25) lbs.
Renegade Rows: 30x20 kg.
Lunge+Twist: 22x25 lbs.
Jerks: 15x20 kg., 15x20 kg.
Decline Push-Ups: 20
Mountain Climbers: 80
Pull-Ups/Chin-Ups - assisted with light band: 15
Plank: 1 minute
Side Plank: 30 seconds each side
Dips: 10
Front Squats (16" box): 20x16 kg.
Balance Training
Friday, November 04, 2011
Walk:
1.61 miles
Steep Uphill Treadmill Walk:
Warm-Up: 5 minutes
Main Set: 20 minutes at 12% incline
Cool-Down: 2 1/2 minutes
Thursday, November 03, 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:
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: 8 (4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 10 (5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Dead Hang Clean: 3x10(5+5)x28 kg.
Kettlebell High Pull: 1x10x32 kg., 1x10x40 kg., 1x10x32 kg.
Balance Training
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:
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: 8 (4+4)x20 kg.
Push-Ups: 8
Pull-Ups: 4
Clean & Press: 10 (5+5)x20 kg.
Push-Ups: 10
Pull-Ups: 5
Dead Hang Clean: 3x10(5+5)x28 kg.
Kettlebell High Pull: 1x10x32 kg., 1x10x40 kg., 1x10x32 kg.
Balance Training
Subscribe to:
Posts (Atom)
Posts
