Bike:
11.31 miles
Monday, August 26, 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: 5x |
| American Style Swings: 5x7x20 kg. |
| Push Press: 5x7x75 lbs. |
| Burpee Box Jumps (20" box): 5x7 |
Wednesday, August 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: |
| LifeFitness Leg Press: 1x15x140 lbs, 1x15x155 lbs., 1x15x170 lbs., 1x15x190 lbs. |
| Hoist Roc-It Chest Press: 1x8x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
| Ground Zero Free Motion Row: 1x10x90 lbs., 1x9x100 lbs., 1x8x110 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x12x190 lbs. |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, August 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: |
| Snatches: 40(20+20)x6x16 kg. |
Wednesday, August 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: |
| Ground Zero Free Motion Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs., |
| 1x12x160 lbs., 1x12x180 lbs. |
| Hoist Roc-It Chest Press: 1x7x145 lbs., 1x7x160 lbs., 1x7x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Ground Zero Free Motion Row: 1x10x80 lbs., 1x10x90 lbs., 2x8x100 lbs., 1x8x90 lbs. |
| Cybex Rotary Calf: 3x12x90 lbs. |
| Ground Zero Free Motion Abdominals: 3x12x70 lbs. |
Wednesday, August 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: |
| Swings: 2x20(10+10)x24 kg. |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Superset: 5x |
| Bench Press: 5x5x120 lbs. |
| Kettlebell Row: 5x10(5+5)x32 kg. |
| Clean & Press: 5x8(4+4)x20 kg. |
| Bulgarian Split Squat: 5x10(5+5)x20 kg. |
Wednesday, July 31, 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: |
| Double Long Cycle: 1x5x32(16+16) kg., 2x5x40(20+20) kg., 4x10x32(16+16) kg. |
| Kettlebell Squats (20" box): 3x10x32(16+16) kg. |
| Deadlifts: 3x10x154 lbs. |
| Farmer's Hold: 45 seconds x 80(40+40) kg., 15 seconds x 80(40+40) kg. |
Monday, July 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: | |
| |
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