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Primal2010

The Rough Draft...:-)

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by , 09-30-2011 at 11:04 AM (1242 Views)
[B][U][FONT=Courier New]2 Week Cycle[/FONT][/U][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Monday (KB Conditioning)(Medium)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Swings(75%)21 Minutes(45:45)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Tuesday: (Sets 12,10,8)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Back Squat[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Dumbbell Bench Press[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Weighted Good Mornings[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Bent-Over Row[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Wednesday: (Rest)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Thursday: (Light)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Snatch Practice(50%)24 Minutes(60:60)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Friday: (Sets 12,10,8)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Dead lift(Standard)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Lunges(Walking Reverse)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Standing Military Press[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]T Bar Row[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Saturday: (Rest)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Sunday: (Heavy)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Swings (100%)12 Minutes(30:30)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Monday: (Sets 12,10,8)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Front Squat[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Dead lift(Romanian)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Bench Press[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Barbell Row (Palms Facing Away)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Tuesday: (Rest)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Wednesday: (Variety)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Explosive Push-Ups(3x10)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Box Jumps, Deep Squat(3x10)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Explosive Lateral Pulls(3x10)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Side to Side Box Jumps(3x10)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x10)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Thursday:[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Clean and Jerk(Ladders 4/7/4)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Renegade Rows(4/7/4)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Hanging Leg Raises(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Sit-Ups(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Stability Ball Back Extensions(3x15)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Planks with Side Crunches(3x15/Side)[/FONT][/B]
[FONT=Courier New]o [/FONT][B][FONT=Courier New]Flat Ground Back Extensions(3x15)[/FONT][/B]
[FONT=Wingdings] [/FONT][B][FONT=Courier New]Friday/Saturday/Sunday: (Rest)[/FONT][/B]
Purpose is to gain or maintain muscle mass, burn fat and increase cardiovascular conditioning. In the mornings on Monday, Wednesday and Friday, I run 5-7 miles.
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