Sunday, July 29, 2012

Run:
2.40 miles
Outside Intervals

Friday, July 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: 2x20(10+10)x24 kg.

Workout:

Snatches: 32(16+16)x6x16 kg.

Thursday, July 26, 2012

Bike:
11.50 miles

Tuesday, July 24, 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:
Circuit:
Thrusters (14" box): 1,2,3,4,5,4,3,2,1 x 32(16+16) kg.
Kettlebell High Pull: 1,2,3,4,5,4,3,2,1 x 32 kg.
Burpees: 1,2,3,4,5,4,2,3,2,1
Box Jump (20" box): 1,2,3,4,5,4,3,2,1
Snatches: 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) x 24 kg.

Monday, July 23, 2012

Run:
4.05 miles

Saturday, July 21, 2012

Run:
2.51 miles
Outside Intervals

Friday, July 20, 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:

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

Kettlebell High Pulls: 3x10x32 kg.

Wednesday, July 18, 2012

Run:

4.01 miles

Tuesday, July 17, 2012

Swim:
960 meters

Sunday, July 15, 2012

Row:
5,000 meters
Concept 2 Rower

Saturday, July 14, 2012

Bike:
15.55 miles

Friday, July 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: 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

Tuesday, July 10, 2012

Trail Run:
4.01 miles

Monday, July 09, 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., 1x5x199 lbs., 1x5x209 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x190 lbs., 1x5x175 lbs.

Upper-Body Pull:

Hoist Roc-It Lat Pulldown: 1x5x99 lbs., 1x5x126 lbs., 2x5x146 lbs.

Simple Full-Body Explosive Move:

Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg.

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Sunday, July 08, 2012

Run:
2.29 miles
Outside Intervals

Friday, July 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

Crossover

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

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x199 lbs., 1x5x209 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x145 lbs., 1x5x190 lbs., 1x5x175 lbs.

Upper-Body Pull:

Dumbbell Rows: 1x10(5+5)x60 lbs., 1x10(5+5)x65 lbs., 2x10(5+5)x70 lbs.

Simple Full-Body Explosive Move:

Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg.

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 2x10x60 lbs.

Thursday, July 05, 2012

Trail Run:
2.67 miles

Wednesday, July 04, 2012

Bike:
15.60 miles

Monday, July 02, 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., 1x5x194 lbs., 1x5x204 lbs.

Upper-Body Push:

Nautilus Vertical Chest Press: 1x5x80 lbs., 1x5x110 lbs., 2x5x140 lbs.

Upper-Body Pull:

Dumbbell Rows: 1x10(5+5)x50 lb., 1x10(5+5)x60 lbs., 2x10(5+5)x65 lbs.

Anterior Chain Move:

Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs

Calves:

Cybex Rotary Calf Raises: 2x12x175 lbs.

Sunday, July 01, 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: 4 x 5 minutes, rest 2 minutes between sets

1 x 2 minutes: 59x20 kg.

1 x 3 minutes: 91x16 kg.

rest 2 minutes

1 x 2 minutes: 61x20 kg.

1 x 3 minutes: 96x16 kg.

rest 2 minutes

1 x 2 minutes: 56x20 kg.

1 x 3 minutes: 92x16 kg.

rest 2 minutes

1 x 2 minutes: 59x20 kg.

1 x 3 minutes: 89x16 kg.