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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