Trail Run:
3.60 miles
Saturday, October 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 |
| 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, October 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: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x144 lbs., 1x5x199 lbs., 1x5x214 lbs., 1x5x224 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x190 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,4,4,4 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Friday, October 19, 2012
| Workout: |
| Swings: 1x30(15+15)x24 kg. |
| Snatches: 1x10(5+5)x24 kg. |
| Jerks: 2x10(5+5)x24 kg. |
| Kettlebell High Pulls: 3x10x32
kg. Treadmill Intervals: 1.99 miles |
Monday, October 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)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x214 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x205 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 6,3,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x5x90 lbs. |
Sunday, October 14, 2012
Treadmill Run:
2.53 miles
2.53 miles
| Warm-Up: 5 minutes |
| Main Set: |
| 5 minutes steady pace |
| 2 minutes at 2% incline |
| 2 minutes at 4% incline |
| 2 minutes at 6% incline |
| 2 minutes at 8% incline |
| 2 minutes at 10% incline |
| 2 minutes at 12% incline |
| Cool-Down: 8 minutes |
Friday, October 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 |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x204 lbs., 1x5x219 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x4x205 lbs., 1x5x175 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,3,3,4 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Monday, October 08, 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., 1x5x194 lbs., 1x5x209 lbs., 1x5x214 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 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: 2x12x70 lbs. |
Monday, October 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 |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x204 lbs., 1x5x214 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x190 lbs., 1x5x175 lbs., 1x5x175 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: 2x12x70 lbs. |
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