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

10/17/12

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

08/14/12

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

08/08/12

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