Saturday, September 29, 2012

Trail Run:
3.85 miles

Friday, September 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

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

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x199 lbs., 1x5x209 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x4x205 lbs.

Upper-Body Pull:

Pull-Ups: 3,3,3,3

Simple Full-Body Explosive Move:

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

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 2x8x80 lbs.

Thursday, September 27, 2012

Outside Recovery Run:
2.30 miles

Tuesday, September 25, 2012

Treadmill Intervals:
2.24 miles

Monday, September 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

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

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x204 lbs.

Upper-Body Push:

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

Upper-Body Pull:

Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs., 1x5x156 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.

Saturday, September 22, 2012

Tempo Run:
2.35 miles

Friday, September 21, 2012

Bike:
11.28 miles

Wednesday, September 19, 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:

Snatches: 1x30(15+15)x24 kg.

Cleans: 1x30(15+15)x24 kg.

Swings: 1x30(15+15)x24 kg.

Snatches: 1x20(10+10)x24 kg.

Cleans: 1x20(10+10)x24 kg.

Swings: 1x20(10+10)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Tuesday, September 18, 2012

Run:
2.30 miles
Outside Intervals

Sunday, September 16, 2012

Run:
2.31 miles

Sunday, September 16, 2012

Run:
2.31 miles

Saturday, September 15, 2012

Strength:

Swings: 1x30(15+15)x24 kg., 1x20(10+10)x24 kg.

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

Jerks: 1x20(10+10)x24 kg.

Trail Run:
3.40 miles

Thursday, September 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

Swings: 2x20(10+10)x32 kg.

Workout:

Large Posterior Chain Move:

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

Upper-Body Push:

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

Upper-Body Pull:

Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x136 lbs., 1x5x146 lbs., 1x5x156 lbs.

Simple Full-Body Explosive Move:

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

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 3x5x80 lbs.

Tuesday, September 11, 2012

Bike:
6.76 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Sunday, September 09, 2012

Bike:
11.06 miles

Saturday, September 08, 2012

Run:
1.77 miles

Workout:

Large Posterior Chain Move:

Deadlifts: 3x5x144 lbs.

Upper-Body Push:

Hoist Roc-It Chest Press: 3x5x135 lbs.

Upper-Body Pull:

Hoist Roc-It Lat Pulldown: 3x5x126 lbs.

Anterior Chain Move:

Ground Zero Free Motion Abdominals: 3x5x70 lbs. Run: 1.75 miles

Friday, September 07, 2012

Swings: 1x50(25+25)x24 kg.

Kettlebell High Pull: 3x10x32 kg. Row: 5,000 meters

Wednesday, September 05, 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., 1x5x164 lbs., 1x5x194 lbs., 2x5x204 lbs.

Upper-Body Push:

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

Upper-Body Pull:

Pull-Ups: 3,3,3

Simple Full-Body Explosive Move:

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

Anterior Chain Move:

TechnoGym Abdominal Crunch: 2x10x70 lbs.

Monday, September 03, 2012

Trail Run:
2.75 miles

Sunday, September 02, 2012

Bike:
20.88 miles