Sunday, October 28, 2012

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.

Thursday, October 25, 2012

Treadmill Intervals:
2.33 miles

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.

Monday, October 22, 2012

Run:
2.30 miles

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

Thursday, October 18, 2012

Concept 2 Rower:
5,000 meters

Tuesday, October 16, 2012

Swim:

2x48 meters

4x96 meters

4x48 meters

8x24 meters

2x48 meters

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

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.

Wednesday, October 10, 2012

Treadmill Intervals:
2.24 miles

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.

Sunday, October 07, 2012

Run:
4.39 miles

Tuesday, October 02, 2012

Treadmill Intervals:
2.32 miles

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.