2.62 miles
| Precor Elliptical EFX 576i |
Friday, November 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: |
| Circuit: 3x |
| Squat to Push Press: 3x10(5+5)x20 kg. |
| Kettlebell High Pulls: 3x10x32 kg. |
| Burpees: 3x10 |
| Box Jumps: 3x10 |
| Snatches: 3x10(5+5)x24 kg. |
Monday, November 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 |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 1x5x195 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x175 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: 2x10x70 lbs. |
Friday, November 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: 1x5x154 lbs., 1x5x204 lbs., 1x5x224 lbs., 1x5x234 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,4,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Thursday, November 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., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. |
| Upper-Body Push: |
| Nautilus Vertical Chest: 4x5x125 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,4,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs. |
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