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l3lind Dog
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Post subject: Nonstop 2k12  Posted: Fri Jan 06, 2012 5:52 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Tuesday
2 Snatches per arm (15lb)
2 Swings per arm (15lb)
3 Burpees
60 sec rest
9 times for 15 min
Note: Unless otherwise noted:
Pre-workout meal: 1/2 cup oats, 1 cup milk, butter, honey
Post-workout meal: 1-2 pints of chocolate milk
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
Last edited by l3lind Dog on Fri Jan 06, 2012 8:16 am, edited 2 times in total.
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri Jan 06, 2012 5:55 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
Partial Knee Rollouts x 5
Side Bends x 6 per side (20lb)
Supermans x 15
DB Twist x 8 per side (20lb)
Chinnies to burn
4 times
Exercises: 60 sec rest
Circuit: 2 min rest
Note: Circuit was easier than hoped for; Reduce rest or increase weight next time.
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
Last edited by l3lind Dog on Fri Jan 06, 2012 8:16 am, edited 2 times in total.
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri Jan 06, 2012 5:57 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Thursday
Off
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri Jan 06, 2012 8:12 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Friday
Warm-up: None
OA DB Clean and Press: 4x3 @ 20lb
Rest: 2 min
Warm-up: 12 Snatches per arm @ 10lb
OA Snatch: 4x4 @ 20lb
Rest: 2 min
Warm-up: Step-ups: 12 per leg (6 close, 6 far)
OLS: 4x5 @ assisted
GHR: 4x5 @ assisted
Rest: 60 sec
Warm-up: None
Neutral Pull-ups: 4x5 @ band
Pushups: 4x15 @ knees
Rest: 60 sec
Note: Perform warm-up for the Clean and Press next time, and go heavier for the work sets.
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Sun Jan 08, 2012 12:22 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Saturday
Off
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Sun Jan 08, 2012 1:00 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Sunday
3 burpees
Jumping Jacks x 30 sec
High Knee DB Press x 15 sec
Shadow Box x 30 sec
60 sec rest
4 times for 10 min
10 min rest
Turkish Get-up x 5 per side (10 lb)
Deadlift Twist x 6 per side (15lb)
Knee Hugs x 15
2 times
Exercises: 60 sec rest
Circuit: 2 min rest
Plank hold for 30 sec
Note: Next time, no need for a pre-workout meal for GPP, just wake up, bike for 5 min, then do it, and then in the evening, do the Core routine.
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Mon Jan 09, 2012 2:16 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
3 Banded Chinups
3 Burpees
20 Jumping Jacks
2 min rest
7 times for 20 min
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Sun Jan 15, 2012 4:27 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Tuesday - Saturday
Off
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Sun Jan 15, 2012 5:24 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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(Opting for fasted workouts going forward, for sake of time and convenience).
Sunday
Two DB Snatch
5x3 @ 15lb
Rest: 45 sec
Rest 60 sec
Warm-up: 12 reps @ 10lb
Rest: 60 sec
Two DB Push Press: 5x3 @ 20lb
Rest: 45 sec
Rest: 60 sec
OA Bench Press: 5 reps @ 15 lb
Plyo Pushups: 8 reps @ Knees
Rest: 60 sec
Wall Squat: 35 sec static hold
Squat Jumps: 10 reps
Rest: 60 sec
x4
DB Swings: 3x15 per arm
Rest: 45 sec
Collapse.
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Wed Jan 18, 2012 11:50 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
Jumping Jacks x 30 sec
Split Jumps x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
5 rounds with 30 sec rest b/w rounds.
_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm
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