Sunday, October 27, 2013

Run:
2.90 miles

Power Walk + X-Vest with 20 lbs. + 15 lb. Clubbell

Saturday, October 26, 2013

Run:
2.31 miles
Easy Outside Run

Friday, October 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:

Circuit: 5x

Kettlebell Swings: 15x24 kg.

Kettlebell Squats (16" box): 10x20 kg.

Push-Ups: 10

Burpees: 5

Wednesday, October 23, 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:

Circuit:

Superset:

Swings: 3x20(10+10)x24 kg.   2x20(10+10)x24 kg.   1x20(10+10)x24 kg.

Jumping Pull-Ups: 3x10   2x10   1x10

Superset:

Thrusters (18" box): 3x10(5+5)x16 kg.   2x10(5+5)x16 kg.   1x10(5+5)x16 kg.

Kettlebell High Pull: 3x10x28 kg.   2x10x28 kg.   1x10x28 kg.

Superset:

Split Jump: 3x20   2x20   1x20

Jump Rope: 3x50   2x50   1x50

Superset:

Kettlebell Row: 3x20(10+10)x24 kg.   2x20(10+10)x24 kg.   1x20(10+10)x24 kg.

Mountain Climbers: 3x20   2x20   1x20

Monday, October 21, 2013

Run:
2.94 miles
Treadmill Intervals

Saturday, October 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:

Squat to Row: 1x10x52.5 kg., 1x10x62.5 kg., 1x10x72.5 kg.

Step-Ups (20" box): 2x10(5+5)x80(40+40) lbs.

Icarian Glute Isolator 618: 1x20(10+10)x60 lbs.

Nautilus Vertical Chest: 1x10x85 lbs., 1x9x100 lbs., 1x8x110 lbs.

Ground Zero Free Motion Row: 1x11x80 lbs., 1x10x90 lbs., 1x9x100 lbs.

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

Clean & Jerk: 1x10(5+5)x24 kg.

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

Cybex Rotary Calf: 2x12x225 lbs.

Ground Zero Free Motion Abdominals: 2x10x80 lbs.

Thursday, October 17, 2013

Run:
2.19 miles
Treadmill Intervals

Wednesday, October 16, 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:

Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg.

Step-Ups (20" box): 2x10(5+5)x70(35+35) lbs.

Icarian Glute Isolator 618: 1x18(9+9)x60 lbs.

Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x175 lbs., 1x7x190 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x7x136 lbs., 1x7x146 lbs.

Clean & Jerk: 1x10(5+5)x24 kg.

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

Clean & Jerk: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x220 lbs.

Ground Zero Free Motion Abdominals: 2x9x80 lbs.

Monday, October 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:

Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg.

Step-Ups (20" box): 2x10(5+5)x70(35+35) lbs.

Icarian Glute Isolator 618: 1x16(8+8)x60 lbs.

Nautilus Vertical Chest: 1x10x85 lbs., 1x9x95 lbs., 1x8x105 lbs.

Ground Zero Free Motion Row: 1x10x80 lbs., 1x9x90 lbs., 1x8x100 lbs.

Clean & Jerk: 1x10(5+5)x24 kg.

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

Clean & Jerk: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x215 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.

Sunday, October 13, 2013

Run:
2.22 miles
Treadmill Intervals

Friday, October 11, 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:

Squat to Row: 1x10x57.5 kg., 1x10x67.5 kg., 1x10x77.5 kg.

Circuit: 5x

Push-Ups: 5x10

Pull-Ups: 5x5

Box Jumps (20" box): 5x10

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

Cybex Rotary Calf: 2x10x205 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.

Wednesday, October 09, 2013

Run:
1.74 miles

Run:
1.75 miles

Monday, October 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:

Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg.

Step-Ups: 2x10(5+5)x70(35+35) lbs.

Icarian Glute Isolator 618: 1x20(10+10)x55 lbs.

Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x175 lbs., 1x5x190 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x7x136 lbs., 1x5x146 lbs.

Clean & Jerk: 1x10(5+5)x24 kg.

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

Clean & Jerk: 1x10(5+5)x24 kg.

Cybex Rotary Calf: 2x10x205 lbs.

Ground Zero Free Motion Abdominals: 2x8x80 lbs.

Sunday, October 06, 2013

Run:
1.75 miles

Workout:

Superset: 3x

American Style Swings: 5x7x20 kg.

Push Press: 5x7x70 lbs.

Squat to Row: 5x7x57.5 kg. Run: 1.79 miles

Friday, October 04, 2013

Run:
2.15
Treadmill Intervals

Wednesday, October 02, 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:

Squat to Row: 1x12x42.5 kg., 1x12x57.5 kg., 1x12x67.5 kg.

The Tactical Lunge: 2x20(10+10)x20 kg.

Icarian Glute Isolator 618: 1x20(10+10)x50 lbs.

Hoist Roc-It Chest Press: 1x8x160 lbs., 1x7x175 lbs., 1x5x190 lbs.

Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs.

Clean & Jerk: 1x10(5+5)x24 kg.

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

Clean & Jerk: 1x10(5+5)x24 kg.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.

Cybex Rotary Calf: 2x12x200 lbs.

Monday, September 30, 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: 3x

American Style Swings: 3x7x20 kg.

Push Press: 3x7x75 lbs.

Burpee Box Jumps (20" box): 3x7 Run: 2.30 miles