Aconcagua 2009 Expedition

Friday 6/12 – Circuit training
Dumbbell  Shoulder Height Squat  20-Reps x 2  (40 lbs)
Stability Push-ups with Rotation 20-Reps x 2
Medicine Ball Wood-chops  20-Reps x 2 (5 kilo)
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Dumbbell Lunge    20-Reps x 2 (50 lbs)
Dumbbell Single Leg Squat   20-Reps x 2 (15 lbs)
Mountain Climbers   20-Reps x 2
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Stability Ball Dumbbell Chest Press 20-Reps x 2 (60 lbs total)
Push-Ups on Hoist Squat Rack  20-Reps x 2
Pull-Ups-with Jumps   20-Reps x 2
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Prisoner-Squats    20-Reps x 2
Squat-Jumps    20-Reps x 2
Alternating -Leg Reverse Lunges  20-Reps x 2

Plank     30-sec on 30-sec off x 5
Reverse-Crunches   20-Reps x 2
Crunches-Palms to the Mat  20-Reps x 2

Thursday 6/11 PM – Brick – 45 spin, 30 run (tempo, 2.5 miles @ 5.5-5.7mph)

Wednesday 6/10 - Trainer Workout (weight vest & boots)
    Jump pullups (2 sets to failure)
    lunges w/ 40 lbs
    bosu squat presses 3 sets
    stability push ups
    stability dumbell press
    balance (bosu)
    crawls
    bosu rows
    reverse crunches
   stability crunches

Tuesday 6/9 PM – 1 mile 4.5mph jog warmup, Brick – 45 spin, 30 run (intervals, 3 miles):
     90 s @ 6.5, 60 s @ 4.5, 180 s @ 6.8, 60 s @ 4.5
     90 s @ 7.0, 60 s @ 4.5, 180 s @ 6.2, 60 s @ 4.5
     90 s @ 7.2, 60 s @ 4.5, 180 s @ 6.5, 60 s @ 4.5
     90 s @ 7.4, 60 s @ 4.5, 180 s @ 6.5, cool down