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

10/31

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

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

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

08/07/12

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

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