Friday, June 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

Workout:

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

Kettlebell Deadlifts: 1x10x64(32+32) kg.

Snatches: 10(5+5)x6x16 kg. Snatches: 10(5+5)x6x20 kg. Snatches: 10(5+5)x6x16 kg.

Tuesday, June 25, 2013

Run:
3.00 miles
Outside Run in Orlando, Florida

Friday, June 21, 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., 1x3x234 lbs.

Hoist Roc-It Chest Press: 1x10x175 lbs., 1x5x190 lbs.

Icarian Row: 1x10x80 lbs., 1x8x100 lbs.

Hoist Roc-It Shoulder Press: 1x10x97 lbs.

Cybex Tricep Press: 1x10x100 lbs.

TechnoGym Arm Curl: 1x10x45 lbs.

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

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

Cybex Rotary Calf: 2x10x230 lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Thursday, June 20, 2013

Run:
2.10 miles

Run:
2.10 miles

Wednesday, June 19, 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: 1x10x150 lbs., 1x10x190 lbs., 1x10x210 lbs.

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

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x7x146 lbs., 1x4x167 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: 2x10x70 lbs.

Monday, June 17, 2013

Run:

1.76 miles

Run: 

1.75 miles

Saturday, June 15, 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., 1x3x214 lbs., 1x3x234 lbs.

Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x175 lbs., 1x3x205 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 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: 2x12x215 lbs.

TechoGym Abdominal Crunch: 2x12x60 lbs.

Friday, June 14, 2013

Run:
1.76 miles

Run:
1.78 miles

Wednesday, June 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:

Superset:

Deadlift Burpees with Push-Ups: 3x10x64(32+32) kg.

Pull-Ups: 3x5(3+2)

Clean & Jerk: 3x6(3+3)x28 kg.

Seated Calf Raises: 2x12x70 lbs.

Janda Sit-Ups: 2x5

Monday, June 10, 2013

Run:
1.76 miles

Run:
1.76 miles

Saturday, June 08, 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., 1x8x97 lbs.

TechnoGym Arm Curl: 2x10x40 lbs.

Cybex Tricep Press: 2x10x100 lbs.

Superset:

Box Jumps (22" box): 5x10

Dead Hang Cleans: 5x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x225 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Friday, June 07, 2013

Bike:
6.67 miles

Octane Fitness xR6000 Recumbent Elliptical Cross Trainer

Wednesday, June 05, 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., 1x5x224 lbs.

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

PreCor Fly: 1x12x100 lbs.

LifeFitness Lat Pulldown: 1x10x115 lbs., 1x5x130 lbs.

T-Bar Row: 2x7x65 lbs.

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

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

Cybex Rotary Calf: 2x12x220 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Monday, June 03, 2013

Run:
1.76 miles

Run:
1.76 miles