Saturday, June 30, 2012

Trail Run:
3.61 miles

Thursday, June 28, 2012

Run:
2.36 miles
Outside Intervals

Tuesday, June 26, 2012

Bike:
11.37 miles

Monday, June 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: 2x15x32(16+16) kg.

Workout:

Circuit 3x:

Thrusters (14" box): 3x10x32(16+16) kg.

rest 30 seconds

Kettlebell Swings: 3x10x16 kg.

rest 30 seconds

Burpees: 3x10

rest 30 seconds

Box Jump (20" box): 3x10

rest 2 minutes

Friday, June 22, 2012

Run:
4.04 miles
Orlando, Florida: Outside Intervals

Wednesday, June 20, 2012

Run:
4.06 miles
Orlando, Florida

Sunday, June 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

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

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

Workout:

Kettlebell Juggling (25 minutes): 664x16 kg.

Saturday, June 16, 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., 1x5x164 lbs., 2x5x194 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x145 lbs., 2x5x175 lbs.

Upper-Body Pull:

Ground Zero Free Motion Lats: 1x5x70 lb., 1x5x90 lbs., 2x5x110 lbs.

Simple Full-Body Explosive Move:

Snatches: 1x20(4x5)x20 kg., Swings: 1x20(4x5)x20 kg.

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 2x5x70 lbs.

Thursday, June 14, 2012

Treadmill Intervals:
2.01 miles

Wednesday, June 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

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

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

Workout:

Cleans: 15 rpm, 1 min/hand x 20 kg.   Rest 1 minute

Snatches: 15 rpm, 1 min/hand x 20 kg.   Rest 1 minute

Jerks: 15 rpm, 1 min/hand x 20 kg.   Rest 1 minute

Monday, June 11, 2012

Trail Run:
3.70 miles

Sunday, June 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

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

Workout:

Kettlebell Juggling: 4 x 5 minutes, rest 1 minute between sets

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 88x16 kg.

rest 1 minute

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 84x16 kg.

rest 1 minute

1 x 2 minutes: 58x20 kg.

1 x 3 minutes: 86x16 kg.

rest 1 minute

1 x 2 minutes: 60x20 kg.

1 x 3 minutes: 88x16 kg.

Friday, June 08, 2012

Bike:
5.33 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Thursday, June 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: 3x20(10+10)x24 kg.

Workout:

Biceps:

Chin-Ups: 5,5,4,5

Triceps:

Close Grip Bench Press: 1x8x95 lbs., 3x6x115 lbs.

Abdominals:

Ground Zero Free Motion Abdominals: 4x10x50 lbs.

Cleans: 2x20(4x5)x24 kg.

Snatches: 3x10(5+5)x24 kg.

Jerks: 3x10(5+5)x24 kg.

Wednesday, June 06, 2012

Trail Run:
3.60 miles

Monday, June 04, 2012

Outside Intervals:
2.36 miles

Sunday, June 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

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

Workout:

Kettlebell Juggling (20 minutes): 500x16 kg.

Saturday, June 02, 2012

Trail Run:
3.41 miles