11/27/12

3 x 20 swings, 56 lbs
3 x 12 reverse lunge, 12 kg

3 x 12 squat press, 12 kg
3 x 12 bent over row, 12 kg
3 x 12 push ups

Cardio Circuit
3 x 30 sec battle rope (focus on moving core and arms and not legs)
3 x 12 burpees
3 x 30 sec plank

11/07/12

Swings - 56 lb

3 x Walking lunge - 12 kg kb in each hand
3 x Leg lifts/knee raise

30 sec battle rope
30 sec shoulder plank
3 x 12 each side side bends  with 25 lb plate

11/3

Squat - bar, 65, 85, 105
Pull ups 3 x 10 w/ wide elastic
Bench 3 x 12, 75
Lat pull, 3 x 12, 66

10/31

Swings - 56 lbs
Single arm bent over rows - 26 lbs
Step up  - 26 lbs

10/24/12

Circuit 1
Courtsy Lunge, KB goblet, 12 kg
1 arm swing alternating arms, 20 times, 12 kg
snatch, 8 kg

Circuit 2
Plank on trx - 40 seconds
diamond push ups - 10

10/17/12

Circuit 1
Reverse lunge, hold KB in goblet, 12 kg
Kettle bell swing - 44 lb
Plank

Squat and shoulder press
Dumbell row, 1 arm

9/22/12

Circuit 1
3 x 12 Row with Rope handle pulled to ears - 33 lbs
3 x 1 each side Turkish get up with weight
Get Around

Circuit 2
Farmer's Walk
Halo

09/05/12

4 x 12 Bench - bar, 85, 85 (10), 85 (10)

inverted row on bosu

step up

trx glute bridge
bosu push up

09/01/12

10x 18 lb single arm snatch


drinking bird
kneel, stand, kneel

09/03/12

4 x 12 dead lift - 55lb, 75 lb, 85 lb, 85 lb
3 x 4 pull ups with resistance band help

3 x 12 44 lb super wide row
4 x 12 dumbbell press 10,15,20,20

08/17/12

Circuit
3 x 10 barbell bench press - 75 lbs
3 x 12 lat pull down - 55 lbs
3 x 2 min row machine (500+ meters)

Circuit
3 x 15 sec pull up hangs
2 x 12 kettle bell shoulder press, 8 kg - 17.6 lbs (not sure about weight)
2 x 12 deadlift, 50 lbs barbell
2 x 12 hold body up and pull knees into chest

08/16/12

Circuit
3 x 12 1.5 squats (all the way down, half way down counts as one) with 8 kg - 17.6 lbs
3 x 12 burpees with push up
3 x 12 oblique side bend- 12 kg - 26.5 lbs

Circuit
3 x 12 1.5 rows, 8 kg - 17.6 lbs
3 x 30 dynamic squats
3 x 30 seconds RKC planks

08/14/12

Circuit
3 x 12 hamstring on foam roller
3 x 12 bosu push ups

Circuit
3 x 12 squat on bosu
3 x 12 tricep press - 10 lbs
3 x 12 lunge on bosu
3 x 12 dumbbell front raise - 10 lbs
3 x 12 step ups
3 x 12 slow mountain climbers

08/11/12

Circuit
3 x 10 Kettle Bell Snatch from the floor with 3 swings - 8 kg - 17.6 lbs
3 x 10 sec Pull Up Hangs

Circuit
3 x 12 Deadlift
3 x 5 second each direction and 10 second plank, Stir the pot

08/08/12

Circuit 1
3 x 12 Goblet Squats - 16 kg - 35.3 lbs
3 x 20 one arm swings - 12 kg - 26.5 lbs
3 x 30 seconds tick tock planks (plank position, hop feet together side to side, if you were looking from above it would look like a pendulum)

Circuit 2
3 x 12 deadlift - 24 kg - 53 lbs
3 x 12 slow mountain climbers

3 x 15 second pull up hang

08/07/12

3 x 10 second pull up hangs

Circuit
3 x 12 Swings, 16 kg - 35.3 lbs
3 x 12 Rows, 12 kg - 26.5 lbs
3 x 12 Squat Lunge, 12 kg - 26.5 lbs
3 x 6 Kettle Bell Push Ups, 8 kg - 17.6 lbs
3 x 12 One Leg Hamstring Bridge
3 x 12 Kettle Bell Press, 8 kg - 17.6 lbs

06/13/12

3 x 12 hamstring curls    Foam Roller
   
Row Machine    5 minutes   

Circuit
3 x 12 Goblet squat,    16 lb 
3 x 12 Swings    16 lb 

Row Machine    5 minutes  

08/02/12

Pull up hangs: body weight, 15 secs   

Circuit 1
3 x 12 Machine Rows    65 2 sets, 55 1 set  
3 x 12 Dumbell Press    20 lbs 2 set, 15 1 set
3 x 12 Push Ups    Shitty Ones

Circuit 2
3 x 30 Swings    32 lbs  
3 x 12 Squat    32 lbs 
3 x 45 sec Plank