Monday, April 29, 2013

Run:
3.21 miles

Saturday, April 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

Swings: 1x20(10+10)x28 kg.

Workout:

Deadlifts: 1x10x144 lbs., 1x5x214 lbs., 1x3x224 lbs.

Superset:

Clean & Jerk: 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.

Push-Ups: 2,4,6,8,10,8,6,4,2

Pull-Ups: 1,2,3,4,5,4,3,2,1

Friday, April 26, 2013

Run:
2.75 miles

Wednesday, April 24, 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

Swings: 3x20(10+10)x28 kg.

Workout:

Snatches: 10(5+5)x6x16 kg.

Snatches: 10(5+5)x6x20 kg.

Snatches: 10(5+5)x6x16 kg.

Monday, April 22, 2013

Run:
2.60 miles

Runervals 6.0 Time Saver 1: Workout A: 10k Tempo Intervals

Saturday, April 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:

Simplicity Shoulder Press: 1x12x70 lbs., 1x10x90 lbs.

Simplicity Bicep Curl: 2x10x70 lbs.

Simplicity Tricep Pressdown: 2x10x90 lbs.

Superset:

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

Box Jumps (22" box): 3x10

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x10x220 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.

Friday, April 19, 2013

Bike:
6.89 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Wednesday, April 17, 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., 1x5x199 lbs., 1x5x219 lbs.

Hammer Strength Iso-Lateral Bench Press: 1x10x90 lbs., 1x10x110 lbs., 1x7x140 lbs.

Hammer Strength Iso-Lateral Low Row: 1x10x90 lbs., 1x10x110 lbs., 1x7x140 lbs.

Clean & Jerk: 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.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x12x215 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Monday, April 15, 2013

Run:
2.22 miles
Treadmill Intervals

Friday, April 12, 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 Shoulder Press: 1x12x83 lbs., 1x9x104 lbs.

Simplicity Bicep Curl: 2x12x60 lbs.

Simplicity Tricep Pressdown: 2x12x90 lbs.

Double Clean & Jerk: 3x7x40(20+20) kg.

Figure 8 to a Hold: 3x20x20 kg.

Cybex Rotary Calf: 2x12x215 lbs.

Hammer Strength MTS Abdominal Crunch: 2x12x50 lbs.

Thursday, April 11, 2013

Bike:
6.77 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Tuesday, April 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:

Deadlifts: 1x5x144 lbs., 1x5x195 lbs., 1x5x214 lbs.

Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x5x190 lbs.

Pull-Ups: 3,3,3,2,1

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

Snatches: 3x10(5+5)x24 kg.

Jerks: 3x10(5+5)x24 kg.

LifeFitness Standing Calf Raises: 2x10x195 lbs.

LifeFitness Leg Lifts: 2x12

Monday, April 08, 2013

Run:
2.61 miles
Treadmill Intervals

Saturday, April 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:

Hoist Roc-It Shoulder Press: 1x12x83 lbs., 1x10x97 lbs.

TechnoGym Bicep Curls: 2x10x40 lbs.

Cybex Tricep Press: 1x10x100 lbs., 1x10x112.5 lbs.

Superset:

Double Clean and Jerk: 3x5x40(20+20) kg.

Box Jumps (22" box): 3x10

Cybex Rotary Calf: 2x12x210 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Friday, April 05, 2013

Bike:
7.21 miles

StarTrac Spinner NXT

Wednesday, April 03, 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:

Ground Zero Free Motion Squat: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs.

Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs., 1x8x175 lbs.

Ground Zero Free Motion Lat: 1x12x60 lbs., 1x10x80 lbs., 1x10x100 lbs.

Double Clean and Jerk: 4x5x40(20+20) kg.

Cybex Rotary Calf: 2x10x205 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Monday, April 01, 2013

Run:
2.25 miles
Treadmill Intervals