Friday, August 31, 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: 40(20+20)x6x16 kg.

Thursday, August 30, 2012

Run:
5.30 miles

Tuesday, August 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.

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

Workout:

Cleans: 10 rpm, 90 sec/hand x 20 kg.   Rest 30 seconds

Snatches: 10 rpm, 90 sec/hand x 20 kg.   Rest 30 seconds

Jerks: 10 rpm, 90 sec/hand x 20 kg.   Rest 30 seconds

Monday, August 27, 2012

Bike:

10.88 miles

Wednesday, August 22, 2012

Run:
2.36 miles

Tuesday, August 21, 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:

Clean to Squat (16" box) to Push Press: 12x16 kg., 10,10,8,4 x 20 kg.

Kettlebell High Pull: 12,10,10,8,4 x 32 kg.

Burpees: 12,10,10,8,4

Box Jump (20" box): 12,10,10,8,4

Snatches: 12,10,10,8,4 x 24 kg.

Monday, August 20, 2012

Run:
4.81 miles

Saturday, August 18, 2012

Run:
2.33 miles

Friday, August 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:

Circuit:

Clean to Squat (16" box) to Push Press: 2,4,6,8,10,4,3,2,1 x 20 kg.

Kettlebell High Pull: 2,4,6,8,10,4,3,2,1 x 32 kg.

Burpees: 2,4,6,8,10,4,3,2,1

Box Jump (20" box): 2,4,6,8,10,4,3,2,1

Snatches: 2,4,6,8,10,4,3,2,1 x 24 kg.

Wednesday, August 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: 2x20(10+10)x32 kg.

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x209 lbs.

Upper-Body Push:

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

Upper-Body Pull:

Techno Gym Vertical Traction: 1x5x100 lbs., 1x5x130 lbs., 1x5x140 lbs., 1x5x130 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.

Tuesday, August 14, 2012

Trail Run:
4.47 miles

Sunday, August 12, 2012

Run:
2.35 miles
Outside Intervals

Saturday, August 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

Crossover

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

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x194 lbs., 1x5x204 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x160 lbs., 1x5x190 lbs., 1x5x175 lbs.

Upper-Body Pull:

Hoist Roc-It Lat Pulldown: 1x5x113 lbs., 1x5x136 lbs., 1x5x156 lbs., 1x5x146 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.

Friday, August 10, 2012

Trail Run:
4.16 miles

Monday, August 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

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

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

Workout:

Circuit:

Clean to Squat (16" box) to Push Press: 2,4,6,8,10,4,3,2,1 x 20 kg.

Kettlebell High Pull: 2,4,6,8,10,4,3,2,1 x 32 kg.

Burpees: 2,4,6,8,10,4,3,2,1

Box Jump (20" box): 2,4,6,8,10,4,3,2,1

Snatches: 2,4,6,8,10,4,3,2,1 x 24 kg.

Saturday, August 04, 2012

Bike:
6.88 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Friday, August 03, 2012

Trail Run:
4.46 miles

Thursday, August 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., 2x5x189 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x160 lbs., 2x5x175 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.