Warm-Up: |
3 Plane Neck Movements |
Shoulder Circles |
Hamstring Stretch |
Quad Stretch |
The Founder |
Workout: |
Swings: 2x20(10+10)x24 kg. |
Snatches: 2x10(5+5)x24 kg. |
Jerks: 2x10(5+5)x24 kg. Snowshoe Run: 3.42 miles |
Saturday, December 29, 2012
Thursday, December 27, 2012
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 | |
Crossover | |
Workout: | |
Hoist Roc-It Shoulder Press: 1x12x76 lbs., 1x12x83 lbs. | |
TechnoGym Arm Curl: 2x10x40 lbs. | |
Cybex Tricep Press: 1x10x87.5 lbs., 1x10x100 lbs. | |
Cybex Rotary Calf: 1x15x170 lbs., 1x15x190 lbs. | |
TechnoGym Abdominal Crunch:
1x15x40 lbs., 1x15x50 lbs. Bike: 7.22 miles
|
Wednesday, December 26, 2012
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 | |
Crossover | |
Workout: | |
LifeFitness Leg Press: 1x15x130 lbs., 1x15x150 lbs., 1x15x190 lbs. | |
Hoist Roc-It Chest Press: 3x10x145 lbs. | |
Hoist Roc-It Lat Pulldown:
3x10x126 lbs. Run: 2.11 miles
|
Thursday, December 20, 2012
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 |
Crossover |
Workout: |
Hoist Roc-It Shoulder Press: 1x15x76 lbs., 1x10x83 lbs. |
TechnoGym Arm Curl: 2x10x30 lbs. |
Cybex Tricep Press: 2x10x87.5 lbs. |
TechnoGym Abdominal Crunch: 1x12x50 lbs., 1x12x70 lbs. |
Cybex Rotary Calf: 1x12x150
lbs., 1x12x170 lbs. Run: 2.67 miles Precor 100i Elliptical |
Wednesday, December 19, 2012
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 |
Crossover |
Workout: |
Ground Zero Free Motion Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs. |
Hoist Roc-It Chest Press: 3x10x145 lbs. |
Pull-Ups: 4,4,4 Run: 1.70 miles, 81 floors StairMaster |
Monday, December 17, 2012
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 | |
Crossover | |
Workout: | |
Ground Zero Free Motion Squats: 1x10x100 lbs., 2x10x120 lbs. | |
Nautilus Vertical Chest: 1x10x80 lbs., 2x10x95 lbs. | |
Icarian Row: 1x10x70 lbs.,
2x10x80 lbs. Bike: 4.57 mile
|
Saturday, December 15, 2012
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 |
Crossover |
Goblet Squats: 2x10x16 kg. |
Workout: |
Swings: 2x20(10+10)x24 kg. |
Snatches: 2x20(10+10)x24 kg. |
Jerks: 2x20(10+10)x24 kg. |
Dead Hang Cleans: 2x20(10+10)x32 kg. |
Friday, December 14, 2012
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 |
Crossover Treadmill Intervals: 2.35 miles |
Wednesday, December 12, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x154 lbs., 1x5x214 lbs., 1x5x224 lbs., 1x5x234 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Monday, December 10, 2012
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 | |
Crossover | |
Workout: | |
TechnoGym Leg Press: 3x10x100 lbs. | |
Hoist Roc-It Pec Fly: 3x10x46 lbs. | |
TechnoGym Vertical Traction:
3x10x70 lbs.
|
Friday, December 07, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Circuit: 3x |
Squat to Push Press: 3x10(5+5)x20 kg. |
Kettlebell High Pulls: 3x10x32 kg. |
Burpees: 3x10 |
Jump Squats: 3x10 |
Snatches: 3x10(5+5)x24 kg. |
Wednesday, December 05, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs. |
Upper-Body Push: |
Cybex Incline Press: 1x5x125 lbs., 1x5x137.5 lbs., 1x3x150 lbs., 1x5x125 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, December 01, 2012
Bike:
6.92 miles |
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer |
Wednesday, November 28, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, November 23, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Circuit: 3x |
Squat to Push Press: 3x10(5+5)x20 kg. |
Kettlebell High Pulls: 3x10x32 kg. |
Burpees: 3x10 |
Box Jumps: 3x10 |
Snatches: 3x10(5+5)x24 kg. |
Monday, November 19, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 1x5x195 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Friday, November 09, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x154 lbs., 1x5x204 lbs., 1x5x224 lbs., 1x5x234 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Thursday, November 01, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. |
Upper-Body Push: |
Nautilus Vertical Chest: 4x5x125 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs. |
Saturday, October 27, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Circuit: |
Snatches: 1x30(15+15)x24 kg. |
Cleans: 1x30(15+15)x24 kg. |
Swings: 1x30(15+15)x24 kg. |
Snatches: 1x20(10+10)x24 kg. |
Cleans: 1x20(10+10)x24 kg. |
Swings: 1x20(10+10)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Cleans: 1x10(5+5)x24 kg. |
Swings: 1x10(5+5)x24 kg. |
Tuesday, October 23, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x199 lbs., 1x5x214 lbs., 1x5x224 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x190 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,4,4 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, October 19, 2012
Workout: |
Swings: 1x30(15+15)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Jerks: 2x10(5+5)x24 kg. |
Kettlebell High Pulls: 3x10x32
kg. Treadmill Intervals: 1.99 miles |
Monday, October 15, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x214 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x205 lbs., 1x5x190 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 6,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x5x90 lbs. |
Sunday, October 14, 2012
Treadmill Run:
2.53 miles
2.53 miles
Warm-Up: 5 minutes |
Main Set: |
5 minutes steady pace |
2 minutes at 2% incline |
2 minutes at 4% incline |
2 minutes at 6% incline |
2 minutes at 8% incline |
2 minutes at 10% incline |
2 minutes at 12% incline |
Cool-Down: 8 minutes |
Friday, October 12, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x219 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x4x205 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,3,3,4 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Monday, October 08, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x209 lbs., 1x5x214 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Monday, October 01, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x214 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x175 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, September 28, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x199 lbs., 1x5x209 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x4x205 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Monday, September 24, 2012
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 |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x204 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
Upper-Body Pull: |
Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs. |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Wednesday, September 19, 2012
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 |
Crossover |
Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Circuit: |
Snatches: 1x30(15+15)x24 kg. |
Cleans: 1x30(15+15)x24 kg. |
Swings: 1x30(15+15)x24 kg. |
Snatches: 1x20(10+10)x24 kg. |
Cleans: 1x20(10+10)x24 kg. |
Swings: 1x20(10+10)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Cleans: 1x10(5+5)x24 kg. |
Swings: 1x10(5+5)x24 kg. |
Saturday, September 15, 2012
Strength:
Trail Run:
3.40 miles
Swings: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg. |
Snatches: 2x20(10+10)x24 kg. |
Jerks: 1x20(10+10)x24 kg. |
Trail Run:
3.40 miles
Thursday, September 13, 2012
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 |
Crossover |
Swings: 2x20(10+10)x32 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x194 lbs., 1x5x204 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
Upper-Body Pull: |
Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs. |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 3x5x80 lbs. |
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