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

11/07/12

Swings - 56 lb

3 x Walking lunge - 12 kg kb in each hand
3 x Leg lifts/knee raise

30 sec battle rope
30 sec shoulder plank
3 x 12 each side side bends  with 25 lb plate

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

10/31

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

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

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