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