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
Thursday, August 16, 2012
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
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
Tuesday, August 14, 2012
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
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
Monday, August 13, 2012
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
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
Thursday, August 9, 2012
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
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
Wednesday, August 8, 2012
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
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
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
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
Subscribe to:
Posts (Atom)