Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Circuit: 4x |
Run: .25 miles |
Kettlebell Thrusters (16" box): 10(5+5)x20 kg. |
Box Jumps (22" box): 10 |
Lunges: 20(10+10) |
Pull-Ups: 4 |
Circuit: 3x |
Bench Press: 5x115 lbs. |
Burpees: 10 |
Abdominals - Knees to Elbows: 15 |
Medicine Ball Slams: 10x10 lbs. |
Friday, November 29, 2013
Wednesday, November 27, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Swings: 3x20(10+10)x24 kg. |
Snatches: 3x20(10+10)x24 kg. |
Jerks: 3x20(10+10)x24 kg. |
Monday, November 25, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Run: .75 miles |
Superset: 5x |
Pull-Ups: 3 |
Push-Ups: 7 |
Squats: 10 |
Run: .50 miles |
Superset: 4x |
Pull-Ups: 3 |
Push-Ups: 7 |
Squats: 10 |
Run: .40 miles |
Superset: 3x |
Pull-Ups: 3 |
Push-Ups: 7 |
Squats: 10 |
Run: .25 miles |
Superset: 2x |
Pull-Ups: 3 |
Push-Ups: 7 |
Squats: 10 |
Run: .10 miles |
Superset: 1x |
Pull-Ups: 3 |
Push-Ups: 7 |
Squats: 10 |
Saturday, November 23, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Run: .25 miles |
Circuit: 4x |
Push Press: 10x70 lbs. |
Box Jumps (22" box): 5 |
Bent Over Rows: 10(5+5)x32 kg. |
Atomic Push-Ups: 10 |
Jumping Medicine Ball Slams: 10x10 lbs. |
Pull-Ups: 4 |
Jump Rope: 45 seconds |
Thursday, November 21, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Row (Concept 2 Rower): 768 meters |
Superset: 3x |
Kettlebell Cleans: 10(5+5)x24 kg. |
Pull-Ups: 4 |
Push-Ups: 10 |
Burpees: 5 |
Abdominals - Hanging Knee Raises: 15 |
Icarian Super Squat: 2x10x135 lbs. |
Nautilus Vertical Chest: 2x10x115 lbs. |
Hoist Roc-It Lat Pulldown: 2x10x136 lbs. |
Cybex Rotary Calf: 2x10x235 lbs. |
Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Run: .5 miles at 3% incline |
Sunday, November 17, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Row (Concept 2 Rower): 765 meters |
Superset: 3x |
Thrusters (16" box): 10(5+5)x24 kg. |
Push-Ups: 5 |
Pull-Ups: 3 |
Abdominals - Hanging Knee Raises: 10 |
Step-Ups (20" box): 3x12(6+6)x70(35+35) lbs. |
Nautilus Vertical Chest: 1x5x115 lbs., 1x5x125 lbs., 1x5x140 lbs. |
Hoist Roc-It Lat Pulldown: 1x5x136 lbs., 1x5x156 lbs., 1x5x146 lbs. |
Cybex Rotary Calf: 2x12x230 lbs. |
Ground Zero Free Motion Abdominals: 2x5x90 lbs. |
Row (Concept 2 Rower): 767 meters |
Saturday, November 16, 2013
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Workout: |
Superset: 5x |
Pull-Ups: 3 |
Push-Ups: 5 |
Squats: 10 |
Burpees: 5 |
Row (Concept 2 Rower): 522 meters |
Snatches: 1x10(5+5)x24 kg. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Row (Concept 2 Rower): 517 meters |
Cybex Rotary Calf: 2x12x230 lbs. |
Ground Zero Free Motion Abdominals: 2x12x80 lbs. |
Wednesday, November 13, 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 |
Hip Circles |
Hips-Knee-Ups |
Workout: |
Squat to Row: 1x10x52.5 kg., 1x10x62.5 kg., 1x10x72.5 kg. |
Lunges: 3x14(7+7)x70(35+35) lbs. |
Nautilus Vertical Chest: 1x10x95 lbs., 1x8x115 lbs., 1x5x125 lbs. |
Ground Zero Free Motion Row: 1x10x90 lbs., 1x8x100 lbs., 1x5x120 lbs. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Cybex Rotary Calf: 2x10x230 lbs. |
Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Monday, November 11, 2013
Run:
2.45 miles
2.45 miles
5 minute warm-up |
5 minutes at 1-2 minutes slower than 10k race pace |
Increase elevation by 2% and run for 2 minutes |
Increase elevation by 2% and run for 2 minutes |
Increase elevation by 2% and run for 2 minutes |
Increase elevation by 2% and run for 2 minutes |
Increase elevation by 2% and run for 2 minutes |
Increase elevation by 2% and run for 2 minutes |
8:01.9 minute cool-down |
Sunday, November 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 | |||||
Hip Circles | |||||
Hips - Walking Knee-Ups | |||||
Shoulder dislocate | |||||
Workout: | |||||
Alternating Swings: 3x20x24 kg. | |||||
Run: 1/2 mile | |||||
|
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Saturday, November 09, 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: |
Row (Concept 2 Rower): 516 meters |
Squat to Row: 1x10x57.5 kg., 1x10x67.5 kg. |
Superset: |
Deadlifts: 3x8x144 lbs. |
Pull-Ups: 3x3 |
Nautilus Vertical Chest: 1x8x95 lbs., 1x8x110 lbs. |
LifeFitness Close Grip Lat Pulldown: 2x7x130 lbs. |
Jerks: 1x10(5+5)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Cybex Rotary Calf: 2x10x230 lbs. |
TechnoGym Abdominal Crunch: 2x12x50 lbs. |
Row (Concept 2 Rower): 521 meters |
Friday, November 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: |
Circuit: 5x |
Kettlebell Swings: 15x24 kg. |
Kettlebell Squats (16" box): 10x24 kg. |
Push-Ups: 10 |
Burpees: 5 |
Sunday, November 03, 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: 4x |
Push Press: 10x70 lbs. |
Box Jumps (22" box): 5 |
Bent Over Rows: 10(5+5)x32 kg. |
Push-Ups: 10 |
Jumping Medicine Ball Slams: 10x10 lbs. |
Pull-Ups: 3 |
Jump Rope: 45 seconds |
Saturday, November 02, 2013
Run:
2.94 miles
Treadmill Intervals
2.94 miles
Treadmill Intervals
Workout: |
Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg., 1x10x77.5 kg. |
Superset: 3x |
Burpees: 7 |
Pull-Ups: 3 |
Friday, November 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: |
Squat to Row: 1x10x47.5 kg., 1x10x57.5 kg., 1x10x67.5 kg. |
Step-Ups (20" box): 3x12(6+6)x70(35+35) lbs. |
Nautilus Vertical Chest: 1x10x100 lbs., 1x8x110 lbs., 1x5x115 lbs. |
Ground Zero Free Motion Row: 1x10x90 lbs., 1x8x100 lbs., 1x5x110 lbs. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Cybex Rotary Calf: 2x10x230 lbs. |
Ground Zero Free Motion Abdominals: 2x9x80 lbs. |
Tuesday, October 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: |
Run (Warm-Up): .25 miles |
Circuit: 3x |
Run: .25 miles |
Atomic Push-Ups: 10 |
Burpees: 5 |
Inverse Row: 8 |
Dead Hang Clean: 10(5+5)x32 kg. |
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