Thursday, March 29, 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:

Legs/Back:

Deadlifts: 1x5x144 lbs., 1x5x214 lbs., 1x4x234 lbs., 1x4x244 lbs.

Legs:

LifeFitness Leg Press: 1x6x230 lbs., 3x4x270 lbs.

Selection Leg Curl: 4x5x50 lbs.

Tuesday, March 27, 2012

Run:

2.33 miles

Monday, March 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

Kettlebell Arm Bar: 1x2(1+1)x16 kg.

Crossover

Swings: 5x20(10+10)x24 kg.

Workout:

Ropes:

Do each exercise for 20 seconds with 40 seconds rest

Up-Down Waves

Side-to-Side Waves

Grapplers Hip-Toss

Alternating Waves with a Squat

Alternating Waves with a Lateral Squat

Split Legs with Up-Down Waves

Slams

In and Out Waves

Split Outside Circles

Ultimate Warrior Rope Shake to Left

Ultimate Warrior Rope Shake to Right

Forward/Backward Hops Waves

Forward/Backward Walk Waves

Alternating Side-to-Side Waves

Shuttle Waves

Alternating Waves with Reverse Lunge

Jumping Jack Waves

Split Jack Waves

Figure 8 Waves

Kneeling/Standing Waves Superset

Balance Training

Saturday, March 24, 2012

Workout:

Swings: 3x20(10+10)x24 kg.

Snatches: 2x20(10+10)x24 kg.

Jerks: 2x10(5+5)x24 kg. Trail Run: 3.43 miles

Thursday, March 22, 2012

Run:

2.01 miles

Treadmill Intervals

Wednesday, March 21, 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:

Chest:

Bench Press Machine: 1x12x90 lbs., 1x6x180 lbs., 3x5x200 lbs.

Back:

Hammer Strength Iso-Lateral Row: 1x10x90 lbs., 4x5x140 lbs.

Pull-Ups (assisted with 50 lbs.): 4x4

Chest:

Dips: 4x4

Sunday, March 18, 2012

Run:

2.35 miles

Outside Run

Saturday, March 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

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

Crossover

Swings: 1x20(10+10)x24 kg.

Workout:

3x:

Clean & Press: 1x2(1+1)x20 kg.

Pull-Ups: 1

Clean & Press: 1x4(2+2)x20 kg.

Pull-Ups: 2

Clean & Press: 1x6(3+3)x20 kg.

Pull-Ups: 3

Snatches: 3x20(10+10)x20 kg.

Balance Training

Friday, March 16, 2012

Run:

2.31 miles

Outside Run

Tuesday, March 06, 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

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

Crossover

Swings: 1x20(10+10)x24 kg.

Workout:

Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds

Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds

Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds

Monday, March 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

Workout:

Chest:

Hoist Roc-It Bench Press: 1x10x115 lbs., 1x8x145 lbs., 1x5x175 lbs., 2x5x190 lbs.

Legs:

LifeFitness Leg Press: 1x12x150 lbs., 1x10x175 lbs., 1x8x190 lbs., 1x8x200 lbs., 1x15x200 lbs.

Back:

Hoist Roc-It Lat Pulldown: 1x12x99 lbs., 1x8x126 lbs., 3x5x146 lbs. Run: Treadmill Intervals 2.01 miles

Saturday, March 03, 2012

Run:

Treadmill Intervals

2.90

Thursday, March 01, 2012

Warm-Up:

3 Plane Neck Movements, Shoulder Circles

Arrow Pulls, Shinbox Swings, Accordions

Foundation Training:

The Founder

Foundation Squat

Back Extension

Child's Pose/Kneeling Founder

Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x16 kg.

Crossover

Swings: 1x20(10+10)x24 kg.

Workout:

Superset:

Clean to Squat (16" box) to Push-Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.

2 Push-Up Deadlift Burpees:

Push-Ups: 20,18,16,14,12,10,8,6,4,2

Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 80(40+40) kg.

Balance Training