Nonstop 2k12

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l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Nonstop 2k12

Postby l3lind Dog » Fri Jan 06, 2012 5:52 am

Tuesday
2 Snatches per arm (15lb)
2 Swings per arm (15lb)
3 Burpees
60 sec rest

9 times for 15 min


Note: Unless otherwise noted:
Pre-workout meal: 1/2 cup oats, 1 cup milk, butter, honey
Post-workout meal: 1-2 pints of chocolate milk
Last edited by l3lind Dog on Fri Jan 06, 2012 8:16 am, edited 2 times in total.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Fri Jan 06, 2012 5:55 am

Wednesday
Partial Knee Rollouts x 5
Side Bends x 6 per side (20lb)
Supermans x 15
DB Twist x 8 per side (20lb)
Chinnies to burn

4 times
Exercises: 60 sec rest
Circuit: 2 min rest


Note: Circuit was easier than hoped for; Reduce rest or increase weight next time.
Last edited by l3lind Dog on Fri Jan 06, 2012 8:16 am, edited 2 times in total.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Fri Jan 06, 2012 5:57 am

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

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Fri Jan 06, 2012 8:12 am

Friday
Warm-up: None
OA DB Clean and Press: 4x3 @ 20lb
Rest: 2 min

Warm-up: 12 Snatches per arm @ 10lb
OA Snatch: 4x4 @ 20lb
Rest: 2 min

Warm-up: Step-ups: 12 per leg (6 close, 6 far)
OLS: 4x5 @ assisted
GHR: 4x5 @ assisted
Rest: 60 sec

Warm-up: None
Neutral Pull-ups: 4x5 @ band
Pushups: 4x15 @ knees
Rest: 60 sec


Note: Perform warm-up for the Clean and Press next time, and go heavier for the work sets.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jan 08, 2012 12:22 pm

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

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jan 08, 2012 1:00 pm

Sunday
3 burpees
Jumping Jacks x 30 sec
High Knee DB Press x 15 sec
Shadow Box x 30 sec
60 sec rest

4 times for 10 min

10 min rest

Turkish Get-up x 5 per side (10 lb)
Deadlift Twist x 6 per side (15lb)
Knee Hugs x 15

2 times
Exercises: 60 sec rest
Circuit: 2 min rest

Plank hold for 30 sec


Note: Next time, no need for a pre-workout meal for GPP, just wake up, bike for 5 min, then do it, and then in the evening, do the Core routine.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Mon Jan 09, 2012 2:16 pm

Monday
3 Banded Chinups
3 Burpees
20 Jumping Jacks
2 min rest

7 times for 20 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jan 15, 2012 4:27 am

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

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jan 15, 2012 5:24 am

(Opting for fasted workouts going forward, for sake of time and convenience).

Sunday
Two DB Snatch
5x3 @ 15lb
Rest: 45 sec

Rest 60 sec

Warm-up: 12 reps @ 10lb
Rest: 60 sec
Two DB Push Press: 5x3 @ 20lb
Rest: 45 sec

Rest: 60 sec

OA Bench Press: 5 reps @ 15 lb
Plyo Pushups: 8 reps @ Knees
Rest: 60 sec
Wall Squat: 35 sec static hold
Squat Jumps: 10 reps
Rest: 60 sec
x4

DB Swings: 3x15 per arm
Rest: 45 sec

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

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Wed Jan 18, 2012 11:50 pm

Monday
Jumping Jacks x 30 sec
Split Jumps x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec

5 rounds with 30 sec rest b/w rounds.
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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