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