Bike:
11.40 miles
Tuesday, May 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 |
| Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Cleans: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds |
| Snatches: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds |
| Jerks: 10 rpm, 1 min/hand x 20 kg. Rest 30 seconds |
Sunday, May 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 |
| Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Snatches: 40(20+20)x6x16 kg. |
Wednesday, May 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: 3x20(10+10)x24 kg. |
| Workout: |
| Legs: |
| LifeFitness Seated Leg Press: 1x10x175 lbs., 1x10x215 lbs., 1x10x255 lbs., 1x10x295 lbs. |
| Legs/Back: |
| Deadlifts: 1x8x144 lbs., 1x8x194 lbs., 1x6x234 lbs., 1x6x254 lbs. |
| Hamstrings: |
| Icarian Glute Isolator 618: 1x16(8+8)x50 lbs., 3x16(8+8)x60 lbs. |
| Calves: |
| LifeFitness Standing Calf Raise: 3x10x155 lbs., 1x10x135 lbs. |
| Snatches: 3x20(10+10)x20 kg. |
| Clean & Jerk: 3x10(5+5)x20 kg. |
Friday, May 18, 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: 3x20(10+10)x24 kg. |
| Workout: |
| Chest: |
| Hoist Roc-It Chest Press: 1x8x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x6x175 lbs. |
| Back: |
| Hammer Strength MTS Row: 1x8x100 lbs., 1x7x120 lbs., 2x6x130 lbs. |
| Pull-Ups (2 assisted with 50 lbs., 2 not assisted): 5,5,4,4 |
| Chest: |
| Dips: 5,5,5,5 |
| Ground Zero Free Motion Abdominals: 4x8x50 lbs. |
| Cleans: 3x20(10+10)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
Tuesday, May 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: 5x20(10+10)x24 kg. |
| Workout: |
| Biceps: |
| Chin-Ups: 4,4,4,4 |
| Triceps: |
| Close Grip Bench Press: 1x6x95 lbs., 1x6x115 lbs., 2x4x125 lbs. |
| Cleans: 3x20(10+10)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
| Snatches: 3x20(4x5)x16 kg. |
Saturday, May 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 |
| Workout: |
| Legs: |
| LifeFitness Smith Machine Squats: 1x8x50 lbs., 1x6x90 lbs., 2x5x110 lbs. |
| Legs/Back: |
| Deadlifts: 1x6x144 lbs., 1x5x194 lbs., 2x4x214 lbs. |
| Hamstrings: |
| Icarian Glute Isolator 618: 4x10(5+5)x60 lbs. |
| Cleans: 3x20(10+10)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
Friday, May 11, 2012
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Cleans: 2x20(10+10)x24 kg. Trail Run: 3.55 miles |
Monday, May 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: |
| Hammer Strength Bench Press: 1x6x90 lbs., 1x6x120 lbs., 1x5x150 lbs., 1x4x160 lbs. |
| Back: |
| Hammer Strength Iso-Lateral Hi Row: 1x6x120 lbs., 1x6x150 lbs., 1x6x170 lbs., 1x5x190 lbs. |
| Pull-Ups: 4,4,4,4 |
| Chest: |
| Dips: 4,4,4,4 |
| Cleans: 3x20(10+10)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
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