Friday, May 31, 2013

Run:
2.71 miles

Wednesday, May 29, 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:

Pull-Ups: 10 (5,3,2)

Double Jerks:

1x10x50(25+25) lbs., 1x20x50(25+25) lbs.

1x10x32(16+16) kg., 1x15x32(16+16) kg.

1x10x40(20+20) kg.

2x10x32(16+16) kg., 2x10x50(25+25) lbs.

Snatches: 1x20(10+10)x16 kg., 1x20(10+10)x20 kg., 1x20(10+10)x24 kg.

Jerk Specific Squats: 3x20x32(16+16) kg.

Push-Ups: 10

Monday, May 27, 2013

Bike:
11.39 miles

Saturday, May 25, 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., 1x5x154 lbs., 1x5x174 lbs. Snatches: 10(5+5)x6x16 kg. Snatches: 10(5+5)x6x20 kg. Snatches: 12(6+6)x6x16 kg.

Friday, May 24, 2013

Bike:
11.26 miles

Wednesday, May 22, 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: 1x10x154 lbs., 1x5x204 lbs., 1x5x224 lbs., 1x3x244 lbs.

Superset: 3x

Clean & Jerk: 3x10(5+5)x28 kg.

Push-Ups: 3x10

Pull-Ups: 4, 5(3+2), 5(3+2)

Seated Calf Raises: 2x12x70 lbs.

Ab-OrigiOnals: 2x12

Monday, May 20, 2013

Run:
1.60 miles
StairMaster

Bike:

3.78 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Saturday, May 18, 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:

Simplicity Shoulder Press: 1x15x70 lbs., 1x10x90 lbs.

Simplicity Bicep Curls: 1x10x70 lbs., 1x8x80 lbs.

Simplicity Tricep Pushdowns: 1x12x80 lbs., 1x8x100 lbs.

Superset:

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x12x230 lbs.

Ground Zero Free Motion Abdominals: 2x12x80 lbs.

Thursday, May 16, 2013

Run:
1.76 miles
Outside Run

Run:
1.76 miles
Outside Run

Tuesday, May 14, 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: 1x10x149 lbs., 1x5x199 lbs., 1x5x219 lbs.

Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x5x205 lbs.

Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x5x146 lbs., 1x5x156 lbs.

Superset:

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x12x80 lbs.

Monday, May 13, 2013

Run:
1.76 miles
Outside Run

Run:
1.76 miles
Outside Run

Friday, May 10, 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: 1x12x80 lbs., 1x8x100 lbs.

Simplicity Bicep Curls: 1x10x60 lbs., 1x8x70 lbs.

Simplicity Tricep Pushdowns: 1x10x80 lbs., 1x10x90 lbs.

Superset:

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.

Thursday - May 09, 2013

Run:
2.61 miles   125 floors
StairMaster

Tuesday, May 07, 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

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

TechnoGym Vertical Traction: 1x10x100 lbs., 1x5x120 lbs., 1x5x130 lbs.

Superset:

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Snatches: 1x10(5+5)x24 kg.

Cleans: 1x10(5+5)x24 kg.

Swings: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.

Monday, May 06, 2013

Run:
1.75 miles
Outside Run

Run:
1.76 miles
Outside Run

Saturday, May 04, 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: 1x12x90 lbs., 1x5x104 lbs.

TechnoGym Arm Curl: 1x12x40 lbs., 1x10x45 lbs.

TechnoGym Arm Extension: 1x10x70 lbs., 1x10x80 lbs.

Clean & Jerk: 3x10(5+5)x24 kg.

Figure 8 to a Hold: 3x20x24 kg.

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.

Friday, May 03, 2013

Bike:
6.77 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Wednesday, May 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

Windmills

Workout:

Ground Zero Free Motions Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs.

Cybex Incline Press: 1x10x100 lbs., 1x9x112.5 lbs., 1x8x125 lbs.

T-Bar Rows: 1x5x90 lbs., 2x10x55 lbs.

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

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

Cybex Rotary Calf: 2x12x220 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.