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 Post subject: Re: Nonstop 2k12
 Post Posted: Mon Feb 13, 2012 1:13 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday
2-DB Push Press
Warm-up: 10 reps @ 20lb, 60 sec rest, 8 reps @ 30lb
Work set: 4x3 @ 40lb
Set Rest: 90 sec

OA Snatch
Warm-up: 8 reps @ 15lb, 60 sec rest, 6 reps @ 20lb
Work set: 4x3 @ 25lb
Rest: 90 sec

Warm-up: None
Chin-ups: 4x5
Pushups: 4x15
Rest: 45 sec


Note: Could go heavier on the 2-DB Push Press. ...Whew! No bands and no knees for the push/pull circuit. That was rough and definitely went to failure on almost every set.

_________________
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: Fri Feb 17, 2012 11:56 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Tuesday-Friday
Off (Funeral :()

_________________
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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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sat Feb 18, 2012 12:02 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Fingertip Pushups: 10 @ Knees
Knuckle Pushups: 15 @ Knees
Uneven DB Rotation x 5 reps per arm @ 2.5lb

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Wrist Curls x 35 @ 15lb

Note: Up one circuit! Shoot for 4 circuits (max) next time. Try to max out Fingertip Pushups at 15 reps; increase intensity thereafter. Up 5 reps on the Wrist Curls! Shoot for 50 reps with the wrist curls, then add 5lb.

_________________
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 Feb 19, 2012 6:38 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
Chin-ups x 5
Burpees x 15 (No pushup)
Jumping Jacks x 20
Rest 45 sec

3 times in 8 min

Note: Either push for 4 circuits next time or decrease the intensity and increase the volume.

_________________
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: Wed Feb 22, 2012 3:17 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday-Tuesday
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: Wed Feb 22, 2012 3:41 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Wednesday
Turkish Get-up x 5 per side (10 lb)
Deadlift Twist x 6 per side (15lb)
V-ups x 8

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

Plank hold for 45 sec

Note: Up one set.

_________________
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 Feb 24, 2012 6:08 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday
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: Fri Feb 24, 2012 6:10 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Friday
Two DB Snatch
Warm-up: 8 reps @ 30lb
5x3 @ 40lb
Rest: 45 sec

Rest 60 sec

2-DB Push Jerk
Warm-up: 8 reps @ 30lb
5x3 @ 40lb
Rest 45 sec

Rest 60 sec

OA Bench Press: 5 reps @ 20 lb
Plyo Pushups: 8 reps @ Knees
Rest: 60 sec
Wall Squat: 40 sec static hold
Squat Jumps: 10 reps
Rest: 60 sec
x4

DB Swings: 3x15 per arm @ 15lb
Rest: 45 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: Sun Feb 26, 2012 6:27 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Rollouts x 5 @ Knees
Crunches x 10 @ 5 sec pause
Chinnies till burn

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: Sun Feb 26, 2012 7:08 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
Fingertip Pushups: 10 @ Knees
Knuckle Pushups: 15 @ Knees
Uneven DB Rotation x 5 reps per arm @ 2.5lb

x4
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Wrist Curls x 50 @ 15lb

Note: Up one circuit! Try to max out Fingertip Pushups at 15 reps; increase intensity thereafter. Up 15 reps on the Wrist Curls! After two more times at 50 reps, add 5lb.

_________________
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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