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l3lind Dog
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Post subject: Re: Nonstop 2k12  Posted: Mon Jul 30, 2012 11:40 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
Jump Rope: 45s/45s/30s/15s
Pushups to failure
Chinnies till burn
x4
No rest
_________________
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 Aug 01, 2012 1:45 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Tuesday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x2
B1 Banded Neutral pull-ups: 5 reps
B2 OLS: 3 reps
x2
C1 Pike Press: 7 reps
C2 Banded Good Mornings: 10 reps
x2
Rest between exercises: 60 sec
_________________
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 Aug 01, 2012 1:51 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
5 Burpees
8 Pushups
200m jog
x4
Time: 17m 53s
Active rest: After circuits 1 and 2 = 200m walk
After circuit 3 = 400m walk
_________________
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 Aug 01, 2012 11:57 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Thursday
Rollouts x 5
Knee Hugs x 17
Supermans x 15
Side Crunch x 10 per side (slow cadence)
Chinnies
x2
Circuit rest: 120 sec
_________________
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: Sat Aug 04, 2012 1:26 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Saturday
5 med ball woodchoppers
5 med ball slams
5 burpees
x8
Time: 12m 35s
_________________
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 Aug 05, 2012 10:15 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Sunday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x3
B1 Banded Chin-ups: 5 reps
B2 OLS: 3 reps
x2
60 sec rest b/w exercises.
_________________
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 Mon Aug 06, 2012 11:06 am, edited 1 time in total.
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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Mon Aug 06, 2012 11:05 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
Sprint 50m
Run backwards to starting line
60 sec rest
x15 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: Thu Aug 09, 2012 6:52 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
Deck of Cards:
Red cards = Burpees
Black cards = Pushups
21 Cards in 15 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: Sat Aug 11, 2012 4:26 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Saturday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x3
B1 Banded Pull-ups: 4 reps
B2 OLS: 3 reps
x3
C1 Pike Press: 7 reps
C2 Banded Good Mornings: 10 reps
x2
60 sec rest b/w exercises.
_________________
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 Aug 12, 2012 5:01 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Sunday
Jog 400m
10 med ball slams
Rest 60 sec
x3
Time: 12 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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