Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Workout:
Swings: 1x20(10+10)x16 kg., 1x20(10+10)x24 kg., 1x20(10+10)x32 kg.
Clean to Squat (16" box) to Push Press: 3x10(5+5)x20 kg.
Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pull: 3x8x40 kg.
Balance Training
Thursday, December 29, 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
Run: 1 mile (10:15)
Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
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
Run: 1 mile (10:15)
Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Balance Training
Tuesday, December 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: 2x4 (non-assisted), 2x7 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x85 lbs., 1x8x100 lbs., 1x6x115 lbs., 1x12x80 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x70 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x35 lbs.
Wrist Curls: 4x15x45 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
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Workout:
Back:
Pull-Ups: 2x4 (non-assisted), 2x7 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x85 lbs., 1x8x100 lbs., 1x6x115 lbs., 1x12x80 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x70 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x35 lbs.
Wrist Curls: 4x15x45 lbs.
Thursday, December 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
Squats (16" box): 1x10x45 lbs.
Workout:
Legs:
Squats (16" box): 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Romanian Deadlifts: 1x12x105 lbs., 1x10x115 lbs., 1x8x125 lbs., 1x6x135 lbs., 1x12x105 lbs.
Calves:
Standing Calf Raises: 1x12x105 lbs., 1x10x125 lbs., 1x8x140 lbs., 1x6x165 lbs., 1x12x115 lbs.
Seated Calf Raises: 5x12x60 lbs.
Abdominals:
Ab-OrigiOnals: 4x12
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
Squats (16" box): 1x10x45 lbs.
Workout:
Legs:
Squats (16" box): 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Romanian Deadlifts: 1x12x105 lbs., 1x10x115 lbs., 1x8x125 lbs., 1x6x135 lbs., 1x12x105 lbs.
Calves:
Standing Calf Raises: 1x12x105 lbs., 1x10x125 lbs., 1x8x140 lbs., 1x6x165 lbs., 1x12x115 lbs.
Seated Calf Raises: 5x12x60 lbs.
Abdominals:
Ab-OrigiOnals: 4x12
The AbSlide: 4x10
Wednesday, December 21, 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: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
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: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
Balance Training
Sunday, December 18, 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
Nautilus Vertical Press: 1x10x80 lbs.
Workout:
Chest:
Nautilus Vertical Press: 1x12x95 lbs., 1x10x110 lbs., 1x8x110 lbs., 1x6x125 lbs., 1x12x80 lbs.
Free Motion Cable Cross: 4x12x30 lbs.
Cybex Incline Chest Press: 3x12x75 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x12x55 lbs., 1x10x62 lbs., 1x8x69 lbs., 1x6x76 lbs., 1x12x49 lbs.
Lying Dumbbell Rear Lateral Raises: 4x12x35(17.5) lbs.
Simplicity Shoulder Press: 3x12x30 lbs.
Triceps:
Cybex Tricep Extensions: 1x12x50 lbs., 1x10x70 lbs., 1x6x75 lbs., 1x6x65 lbs., 1x12x50 lbs.
Cybex Tricep Pressdowns: 4x12x50 lbs.
Free Motion Triceps: 2x10x30 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
Nautilus Vertical Press: 1x10x80 lbs.
Workout:
Chest:
Nautilus Vertical Press: 1x12x95 lbs., 1x10x110 lbs., 1x8x110 lbs., 1x6x125 lbs., 1x12x80 lbs.
Free Motion Cable Cross: 4x12x30 lbs.
Cybex Incline Chest Press: 3x12x75 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x12x55 lbs., 1x10x62 lbs., 1x8x69 lbs., 1x6x76 lbs., 1x12x49 lbs.
Lying Dumbbell Rear Lateral Raises: 4x12x35(17.5) lbs.
Simplicity Shoulder Press: 3x12x30 lbs.
Triceps:
Cybex Tricep Extensions: 1x12x50 lbs., 1x10x70 lbs., 1x6x75 lbs., 1x6x65 lbs., 1x12x50 lbs.
Cybex Tricep Pressdowns: 4x12x50 lbs.
Free Motion Triceps: 2x10x30 lbs.
Saturday, December 17, 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: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
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: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 1 minute
Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
Balance Training
Tuesday, December 13, 2011
Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
Total Distance: 960 meters
December 12, 2011
Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 4 x .25 miles hard, 2 minutes easy, 5 minutes steady pace
Cool-Down: 3 minutes
Warm-Up: 3 minutes
Main Set: 4 x .25 miles hard, 2 minutes easy, 5 minutes steady pace
Cool-Down: 3 minutes
Total Distance: 2.81 miles
Friday, December 09, 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:
Back:
Hoist Roc-It Lat Pulldowns: 1x10x99 lbs., 2x10x126 lbs., 2x10x113 lbs.
TechnoGym Upper Back: 1x12x25 lbs., 1x10x30 lbs., 1x8x35 lbs., 1x6x40 lbs., 1x12x25 lbs.
Pullovers: 4x10x25 lbs.
Biceps:
Simplicity Bicep Curls: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Seated Bicep Curls: 4x20(10+10)x25 lbs.
Forearms:
Reverse Barbell Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 4x15x40 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:
Back:
Hoist Roc-It Lat Pulldowns: 1x10x99 lbs., 2x10x126 lbs., 2x10x113 lbs.
TechnoGym Upper Back: 1x12x25 lbs., 1x10x30 lbs., 1x8x35 lbs., 1x6x40 lbs., 1x12x25 lbs.
Pullovers: 4x10x25 lbs.
Biceps:
Simplicity Bicep Curls: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Seated Bicep Curls: 4x20(10+10)x25 lbs.
Forearms:
Reverse Barbell Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 4x15x40 lbs.
Wednesday, December 07, 2011
Treadmill Intervals:
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes
Warm-Up: 3 minutes
Main Set: 10 x 30 seconds hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 2 minutes
Total Distance: 3.05 miles
Tuesday, December 06, 2011
Swim:
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
2x48 meters
4x96 meters
4x48 meters
8x24 meters
2x48 meters
Total Distance: 960 meters
Monday, December 05, 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
Crossover
LifeFitness Smith Machine Squats: 1x12x20 lbs.
Workout:
Legs:
LifeFitness Smith Machine Squats: 1x12x90 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x90 lbs.
Romanian Deadlifts: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x155 lbs., 1x12x115 lbs.
Calves:
LifeFitness Standing Calf Raises: 1x12x115 lbs., 1x10x135 lbs., 1x8x155 lbs., 1x6x175 lbs., 1x12x115 lbs.
Cybex Rotary Calf Raises: 5x10x130 lbs.
Abdominals:
Free Motion Abdominals: 4x10x50 lbs.
The ABench: 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
Crossover
LifeFitness Smith Machine Squats: 1x12x20 lbs.
Workout:
Legs:
LifeFitness Smith Machine Squats: 1x12x90 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x90 lbs.
Romanian Deadlifts: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x155 lbs., 1x12x115 lbs.
Calves:
LifeFitness Standing Calf Raises: 1x12x115 lbs., 1x10x135 lbs., 1x8x155 lbs., 1x6x175 lbs., 1x12x115 lbs.
Cybex Rotary Calf Raises: 5x10x130 lbs.
Abdominals:
Free Motion Abdominals: 4x10x50 lbs.
The ABench: 4x10
Saturday, December 03, 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
Kettlebell Dead Hang Alternating Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
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
Kettlebell Dead Hang Alternating Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x32 kg.
Balance Training
Friday, December 02, 2011
Treadmill Intervals:
Warm-Up: 5 minutesMain Set: 5 x 1 minute hard, 1 minute easy, 10 minutes steady pace
Cool-Down: 5 minutes
Total Distance: 3.03 miles
Wednesday, November 30, 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
Bench Press: 1x12x45 lbs.
Workout:
Chest:
Bench Press: 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Kettlebell Flyes: 4x10x50(25+25) lbs.
Incline Kettlebell Press: 3x8x32(16+16) kg.
Shoulders:
Standing Overhead Press: 1x12x50 lbs., 1x10x55 lbs., 1x8x60 lbs., 1x6x65 lbs., 1x12x50 lbs.
Rear Laterals: 4x10x30(15+15) lbs.
Seated Kettlebell Press: 3x8x50(25+25) lbs.
Triceps:
Lying Tricep Extensions: 1x12x30 lbs., 1x10x40 lbs., 1x8x50 lbs., 1x6x60 lbs., 1x12x40 lbs.
Tricep Cable Pressdowns: 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
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Bench Press: 1x12x45 lbs.
Workout:
Chest:
Bench Press: 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Kettlebell Flyes: 4x10x50(25+25) lbs.
Incline Kettlebell Press: 3x8x32(16+16) kg.
Shoulders:
Standing Overhead Press: 1x12x50 lbs., 1x10x55 lbs., 1x8x60 lbs., 1x6x65 lbs., 1x12x50 lbs.
Rear Laterals: 4x10x30(15+15) lbs.
Seated Kettlebell Press: 3x8x50(25+25) lbs.
Triceps:
Lying Tricep Extensions: 1x12x30 lbs., 1x10x40 lbs., 1x8x50 lbs., 1x6x60 lbs., 1x12x40 lbs.
Tricep Cable Pressdowns: 4x10x25 lbs.
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