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 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Jan 18, 2012 11:53 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Tuesday - Wednesday
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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 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Jan 18, 2012 11:55 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday
2 DB Snatches per arm (15lb)
1 Burpee

As many times for 10 min

Note: Had to remove the pushup part of the burpee at ~6 min in (Right shoulder started tweaking).

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Fri Jan 20, 2012 5:49 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Friday
The Flag x 5 partials
Deadlift Twist x 6 per side (15lb)
Supermans x 15
DB Twist x 8 per side (20lb)

5 times
Exercises: 30 sec rest
Circuit: 60 sec rest

Plank hold for 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sat Jan 21, 2012 6:20 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Warm-up: 10 reps per arm @ 15lb
OA DB Push Press: 4x4 @ 20lb
Rest: 90 sec

Warm-up: Step-ups: 12 per leg (6 close, 6 far)
DB Step-ups: 4x6 @ 30lb total
RDL's: 4x8 @ 40lb total
Rest: 45 sec

Warm-up: None
Neutral Pull-ups: 4x5
Bench Dips: 4x10
Rest: 45 sec

Farmer's Walk: 3x25lb

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Jan 22, 2012 11:53 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
Off

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Mon Jan 23, 2012 12:10 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday
Rollouts x 5 partials
Side Bends x 6 per side (25lb)
High rep set of Chinnies

3 times
Exercises: 30 sec rest
Circuit: 60 sec rest

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Fri Jan 27, 2012 11:42 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Wednesday
Tabata Heavy Bag Punches
Tabata Squats
Tabata Heavy Bag Punches
Tabata Knee Pushups
8 x 20w/10r

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Jan 29, 2012 1:52 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday-Friday
Off

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Jan 29, 2012 1:56 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Turkish Get-up x 5 per side (10lb)
Saxon Side Bends x 6 per side (10lb DB)
Knee Hugs x 20

5 times
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Plank: 30 sec hold

Note: Changing to an evening workout before bed due to religious constraints...fell asleep within 10 min.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Mon Jan 30, 2012 2:52 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday
2 DB Split Snatch (side variation)
Warm-up: 6 reps per leg @ 20lb
Work set: 5x3 @ 30lb
Set rest: 45 sec

Two DB Push Press
Warm-up: 12 reps @ 20lb, 60 sec rest, 9 reps @ 30lb
Work set: 5x3 @ 40lb
Set rest: 45 sec

OA Pushup: 5 reps @ knees
Rest 60 sec
DB Lunge: 5 per leg @ 30lb
Lunge Jumps 5 per leg
Rest 60 sec
x4


Double DB Swings: 3x15 @ 20lb
Set rest: 60 sec

Note: Twang in right arm during split snatches.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
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