Nonstop 2k12

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

Re: Nonstop 2k12

Postby l3lind Dog » Wed Mar 21, 2012 3:01 pm

Wednesday
The Flag x 5 @ Negatives
Side Bends x 6 per side @ 25 lb
Supermans x 15

x2
Exercise Rest: 30 sec
Circuit Rest: 60 sec
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 Mar 23, 2012 3:42 pm

Friday
5 Snatches per arm (20lb)
5 Swings per arm (20lb)
5 Pushups
60 sec rest

x5

Note: Use 25lb next time. Eventually work up to 10 Pushups per circuit.
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 Mar 25, 2012 5:54 am

Sunday
Knee Rollouts x 5
V-ups x 10
Russian Twists x 10 per side (5lb)
Chinnies till burn

Exercise Rest: 30 sec
Circuit Rest: 60 sec

x3
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 Mar 26, 2012 1:30 pm

Monday
2 DB Split Snatch (front variation)
Warm-up: 9 reps per leg @ 20lb, 60 sec rest, 6 reps per leg @ 30lb
Work set: 5x3 @ 30lb
Set rest: 45 sec

Rest 60 sec

Two DB Push Press
Warm-up: 10 reps @ 20lb, 60 sec rest, 7 reps @ 30lb
Work set: 5x3 @ 40lb
Set rest: 45 sec

Rest 60 sec

A1. OA Bench Press: 4x5 @ 20lb
A2. Plyo Pushups:4x8 @ Knees
Rest: 3 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 » Wed Mar 28, 2012 1:01 pm

Wednesday
Warm-up: 10 reps per arm @ 10lb, 60 sec rest, 8 reps per arm @ 15lb, 60 sec rest, 6 reps per arm @ 20lb
OA DB Push Press: 4x4 @ 25lb
Rest: 90 sec

90 sec rest

Warm-up: Step-ups: 12 per leg (6 close, 6 far)
OL Squat: 4x5 @ door assisted
Rest: 120 sec
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 Mar 30, 2012 4:56 pm

Friday
Turkish Get-up x 5 per side (10 lb)
Deadlift Twist x 6 per side (15lb)
V-ups x 12

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

Plank hold for 45 sec

Note: Up four V-ups.
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 Apr 01, 2012 3:00 pm

Sunday
Pull-ups x 4 @ band assisted
Pushups x 5
Jumping Jacks x 20
Rest 45 sec

x4

Note: Shoot for 5 circuits next time.
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 Apr 02, 2012 2:47 pm

Monday
Rollouts x 5 (knees)
Crunches x 10 (5 sec hold)
Chinnies till burn

x2
Exercise Rest: 30 sec
Circuit Rest: 60 sec
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 » Tue Apr 03, 2012 3:27 pm

Tuesday
2-DB Split Snatch, side
Warmup: 5 @ 20lb
Work sets: 3x5 @ 30lb
Rest: 45 sec

2-DB Push Press
Warmup: 12 @ 20lb
Work sets: 3x5 @ 30lb

OA Pushup
4x5 @ knees and knuckles

Finisher
Wrist Curls: 40 reps @ 15lb
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 » Sat Apr 21, 2012 4:21 am

Saturday
Pushups: 4x10
Set rest: 5 min

Rest: 5 min

Pull-ups: 4x3
Set rest: 5 min
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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