Monday, April 30, 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: 1x20(10+10)x24 kg.

Workout:

Circuit: 5x

Swings: 15x28 kg.

Kettlebell Squats (16" box): 10x20 kg.

Push-Ups: 10

Burpees: 5

Saturday, April 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

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

Workout:

Swings:

1x20(10+10)x16 kg.

1x20(10+10)x20 kg.

1x20(10+10)x24 kg.

1x20(10+10)x28 kg.

1x20(10+10)x32 kg.

1x20(10+10)x40 kg.

1x20(10+10)x32 kg.

1x20(10+10)x28 kg.

1x20(10+10)x24 kg.

1x20(10+10)x20 kg.

1x20(10+10)x16 kg.

Friday, April 27, 2012

Bike:
11.23 miles

Wednesday, April 25, 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:

Goblet Squats: 3x10x16 kg.

Superset:

Clean & Press: 20 kg.

2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1)

Low Box Jump: 20" box

2,4,6,8,10,8,6,4,2

One Arm Row: 28 kg.

2(1+1), 4(2+2), 6(3+3), 8(4+4), 10(5+5), 8(4+4), 6(3+3), 4(2+2), 2(1+1)

Tuesday, April 24, 2012

Trail Run:
3.55 miles

Sunday, April 22, 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: 3x20(10+10)x24 kg.

Workout:

Snatches: 32(16+16)x6x16 kg.

Saturday, April 21, 2012

Trail Run:

3.68 miles

Thursday, April 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

Free Motion Cable Cross Rows: 1x8x50 lbs.

Free Motion Cable Cross: Chest Press: 1x6x50 lbs.

Workout:

Superset: 3x

Free Motion Cable Cross Rows: 3x16(8+8)x70 lbs.

Free Motion Cable Cross Chest Press: 3x8x70 lbs.

Icarian Glute Isolator 618: 3x20(10+10)x70 lbs.

Superset: 3x

Reverse Lunge: 3x20(10+10)x60 lbs.

Strap Push-Ups: 3x10

Strap Inverted Rows: 3x10

Abdominals:

Leg Lift: 3x8

The Abench: 2x12

Free Motion Abdominal Crunch: 2x8x40 lbs.

Back:

Cybex Back Extension: 3x8x50 lbs. Run: 1.47 miles Treadmill Intervals

Tuesday, April 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:

Shoulders:

Hoist Roc-It Shoulder Press: 1x8x83 lbs., 1x7x97 lbs., 1x6x104 lbs., 1x6x97 lbs.

Biceps:

Chin-Ups: 5,5,4,4

Triceps:

Cybex Tricep Pressdowns: 1x8x87.5 lbs., 1x8x100 lbs., 1x7x112.5 lbs., 1x6x112.5 lbs.

Abdominals:

Hammer Strength MTS Abdominal Crunch: 1x8x50 lbs., 1x8x55 lbs., 1x7x60 lbs., 1x6x65 lbs.

Monday, April 16, 2012

Run:

2.80 miles

Treadmill Intervals

Saturday, April 14, 2012

Trail Run:

3.64 miles

Friday, April 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

Workout:

Legs/Back:

Deadlifts: 1x7x144 lbs., 1x7x194 lbs., 1x6x214 lbs., 1x6x234 lbs.

Legs:

Cybex Plate Loaded Squat Press: 1x8x140 lbs., 1x8x180 lbs., 2x8x230 lbs.

Icarian Glute Isolator 618: 1x16(8+8)x40 lbs., 1x16(8+8)x50 lbs., 1x16(8+8)x60 lbs., 1x16(8+8)x70 lbs.

Calves:

Cybex Rotary Calf Raises: 1x8x190 lbs., 1x8x210 lbs., 1x8x230 lbs., 1x8x250 lbs.

Wednesday, April 11, 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: 1x20(10+10)x24 kg.

Workout:

Viking Warrior Conditioning

Snatches: 30(15+15)x6x16 kg.

Balance Training

Tuesday, April 10, 2012

Run:

2.33 miles

Treadmill Intervals

Saturday, April 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

Workout:

Chest:

Bench Press Machine: 1x10x90 lbs., 1x8x180 lbs., 1x6x200 lbs., 1x5x200 lbs.

Back:

Selection Upper Back: 1x8x30 lbs., 3x6x35 lbs.

Hoist Roc-It Lat Pulldowns: 1x8x99 lbs., 3x6x126 lbs.

Chest:

Dips: 4x4

Abdominals:

TechnoGym Abdominal Crunch: 4x6x70 lbs. Run: .5 miles Jump Rope

Friday, April 06, 2012

Trail Run:

3.65 miles

Thursday, April 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

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

Crossover

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

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

Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.

Kettlebell High Pulls: 3x10x32 kg.

Balance Training

Tuesday, April 03, 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:

Shoulders: Hoist Roc-It Shoulder Press: 1x6x69 lbs., 1x5x83 lbs., 1x5x104 lbs., 1x4x111 lbs. Biceps:

Chin-Ups: 4,4,3,3

Triceps:

Cybex Tricep Pressdowns: 1x6x87.5 lbs., 1x5x112.5 lbs., 1x4x125 lbs., 1x4x137.5 lbs. Run: 3.43 miles Octane Fitness Pro3700 Elliptical

Monday, April 02, 2012

Trail Run:

2.79 miles

Saturday, March 31, 2012

Trail Run:

2.79 miles