Thursday, February 28, 2013

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

Windmills

Swings: 3x20(10+10)x24 kg.

Workout:

Cleans: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Snatches: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Jerks: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Double Kettlebell Cleans: 5x10x32(16+16) kg.

Wednesday, February 27, 2013

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

Windmills

Workout:

Deadlifts: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 2x5x214 lbs.

Superset: 4x

Push-Ups: 10

Jumping Pull-Ups: 12

Heavy Bag: 25

Cleans: 4x10(5+5)x32 kg.

Monday, February 25, 2013

Run:
2.69 miles

Runervals 6.0 Time Saver 1: Workout B: 5k/10k Cruise & Tempo Intervals

Saturday, February 23, 2013

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

Windmills

Swings: 3x20(10+10)x24 kg.

Workout:

Cleans: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Snatches: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Jerks: 10 rpm, 1 min/hand x 20 kg.   Rest 30 seconds

Deadlift Burpees: 4x5x80(40+40) kg.

Friday, February 22, 2013

Run:
2.33 miles

Runervals 6.0 Time Saver 1: Workout C: 5k Cruise Intervals

Wednesday, February 20, 2013

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

Windmills

Workout:

LifeFitness Leg Press: 1x12x190 lbs., 1x12x210 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs.

LifeFitness Leg Press: 1x12x240 lbs.

Hoist Roc-It Chest Press: 1x10x175 lbs.

Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 2x10x146 lbs.

Squat Thrust to Kettlebell High Pull to Clean: 4x5x32 kg., 4x10(5+5)x32 kg.

Cybex Rotary Calf: 2x12x195 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Monday, February 18, 2013

Run:
2.40 miles

Precor 100i Elliptical

Saturday, February 16, 2013

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

Windmills

Workout:

Simplicity Shoulder Press: 1x12x75 lbs., 1x10x100 lbs.

TechnoGym Bicep Curls: 2x10x40 lbs.

Cybex Tricep Press: 2x10x100 lbs.

Superset:

Box Jumps (22" box): 2,4,6,8,10,8,6,4,2

Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Cybex Rotary Calf: 2x12x200 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.

Friday, February 15, 2013

Bike:
7.21 miles

StarTrac Spinner NXT

Wednesday, February 13, 2013

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

Windmills

Workout:

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs.

LifeFitness Leg Press: 1x15x175 lbs., 1x15x200 lbs.

Hoist Roc-It Chest Press: 1x10x175 lbs.

LifeFitness Leg Press: 1x15x235 lbs.

LifeFitness Close Grip Lat Pulldowns: 3x9x130 lbs.

Squat Thrust to Kettlebell High Pull to Clean: 3x5x32 kg., 3x10(5+5)x32 kg.

Cybex Rotary Calf: 3x12x180 lbs.

TechnoGym Abdominal Crunch: 3x12x65 lbs.

Monday, February 11, 2013

Run:
2.23 miles
Treadmill Intervals

Saturday, February 09, 2013

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

Windmills

Workout:

Simplicity Shoulder Press: 1x12x75 lbs., 1x8x100 lbs.

TechnoGym Bicep Curls: 2x10x35 lbs.

Cybex Tricep Press: 2x10x100 lbs.

LifeFitness Standing Calf Raise: 2x10x175 lbs.

Superset:

Box Jumps (18" box): 2,4,6,8,10,8,6,4,2

Snatches: 2(1+1),4(2+2),6(3+3),8(4+4),10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Friday, February 08, 2013

Bike:
5.83 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Wednesday, February 06, 2013

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

Windmills

Workout:

LifeFitness Leg Press: 1x12x170 lbs., 1x12x195 lbs., 1x12x235 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x9x160 lbs., 1x7x175 lbs.

Pull-Ups: 5,3,3,2,2

Squat Thrust to Kettlebell High Pull: 3x10x32 kg.

Double Kettlebell Cleans: 3x10x40(20+20) kg.

Cybex Rotary Calf: 3x10x180 lbs.

Ground Zero Free Motion Abdominals: 3x12x70 lbs.

Monday, February 04. 2013

Run:
2.25 miles
Treadmill Intervals

Saturday, February 02, 2013

Run: 1.29 miles Cybex ArcTrainer Elliptical

Friday, February 01, 2013

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

Workout:

LifeFitness Leg Press: 1x12x170 lbs., 1x12x190 lbs., 1x12x230 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x9x160 lbs., 1x5x190 lbs.

LifeFitness Lat Pulldown: 1x10x85 lbs., 1x10x115 lbs., 1x7x125 lbs.

Squat Thrust to Kettlebell High Pull: 3x10x32 kg.

Double Kettlebell Cleans: 3x8x40(20+20) kg.

Cybex Rotary Calf: 3x10x175 lbs.

Ground Zero Free Motion Abdominals: 3x10x70 lbs.

Wednesday, January 30, 2013

Treadmill Run:
2.60 miles

Monday, January 28, 2013

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

Windmills

Crossover

Workout:

LifeFitness Leg Press: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x8x160 lbs., 1x6x175 lbs.

Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x8x136 lbs., 1x6x146 lbs.

Burpee to Push-Up to Kettlebell High Pull: 2x5x32 kg.

Double Kettlebell Cleans: 5x5x40(20+20) kg.

TechnoGym Abdominal Crunch: 3x10x50 lbs.