Friday, July 26, 2013

Bike:
11.16 miles

Wednesday, July 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

Windmills

Workout:

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

Superset:

Clean & Press: 1x2(1+1)x20 kg., 1x4(2+2)x20 kg., 1x6(3+3)x20 kg., 1x8(4+4)x20 kg.,

1x6(3+3)x20 kg., 1x4(2+2)x20 kg., 1x2(1+1)x20 kg.

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

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

Step-Ups: 1x2(1+1)x40(20+20) kg., 1x4(2+2)x40(20+20) kg., 1x6(3+3)x40(20+20) kg.,

1x8(4+4)x40(20+20) kg., 1x6(3+3)x40(20+20) kg., 1x4(2+2)x40(20+20) kg., 1x2(1+1)x40(20+20) kg.

Monday, July 22, 2013

Run:
3.30 miles
Octane Fitness Elliptical

Saturday, July 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:

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

Superset: 5x

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

Ropes: 5x30 seconds

Goblet Squats: 5x10x20 kg.

Friday, July 19, 2013

Run:
2.91 miles
Every 5 minutes do 15 Push-Ups and 20 Squats

Wednesday, July 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Superset: 5x

Bench Press: 5x5x115 lbs.

Kettlebell Row: 5x10(5+5)x28 kg.

Clean & Press: 5x8(4+4)x20 kg.

Bulgarian Split Squat: 5x10(5+5)x20 kg.

Monday, July 15, 2013

Run:
1.75 miles

Run:
1.75 miles

Friday, July 12, 2013

Bike:
11.30 miles

Wednesday, July 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:

Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x244 lbs.

Superset: 5x

Kettlebell Bench Press: 5x5x48(24+24) kg.

Pull-Ups: 5x3

Clean & Press: 5x6(3+3)x20 kg.

Bulgarian Split Squat: 5x6(3+3)x20 kg.

Monday, July 08, 2013

Run: 2.92 miles Every 5 minutes do 12 Push-Ups and 17 Squats

Saturday, July 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:

Snatches: 12(6+6)x6x16 kg. Snatches: 12(6+6)x6x20 kg. Snatches: 12(6+6)x6x16 kg.

Thursday, July 04, 2013

Run:
3.01 miles
Every 5 minutes do 10 Push-Ups and 15 Squats

Wednesday, July 03, 2013

Bike:
11.42 miles

Monday, July 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:

Deadlifts: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x234 lbs.

Hoist Roc-It Chest Press: 1x10x160 lbs., 1x5x190 lbs., 1x3x205 lbs.

LifeFitness Close Grip Lat Pulldown: 1x10x115 lbs., 1x5x130 lbs., 1x4x145 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: 2x10x240 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.