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Primal2010

The Rough Draft...:-)

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by , 09-30-2011 at 11:04 AM (372 Views)
2 Week Cycle
Monday (KB Conditioning)(Medium)
o Swings(75%)21 Minutes(45:45)
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Tuesday: (Sets 12,10,8)
o Back Squat
o Dumbbell Bench Press
o Weighted Good Mornings
o Bent-Over Row
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Wednesday: (Rest)
Thursday: (Light)
o Snatch Practice(50%)24 Minutes(60:60)
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Friday: (Sets 12,10,8)
o Dead lift(Standard)
o Lunges(Walking Reverse)
o Standing Military Press
o T Bar Row
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Saturday: (Rest)
Sunday: (Heavy)
o Swings (100%)12 Minutes(30:30)
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Monday: (Sets 12,10,8)
o Front Squat
o Dead lift(Romanian)
o Bench Press
o Barbell Row (Palms Facing Away)
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Tuesday: (Rest)
Wednesday: (Variety)
o Explosive Push-Ups(3x10)
o Box Jumps, Deep Squat(3x10)
o Explosive Lateral Pulls(3x10)
o Side to Side Box Jumps(3x10)
o Hanging Leg Raises(3x10)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Thursday:
o Clean and Jerk(Ladders 4/7/4)
o Renegade Rows(4/7/4)
o Hanging Leg Raises(3x15)
o Stability Ball Sit-Ups(3x15)
o Stability Ball Back Extensions(3x15)
o Planks with Side Crunches(3x15/Side)
o Flat Ground Back Extensions(3x15)
Friday/Saturday/Sunday: (Rest)
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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