6/27/12 workout

face pulls @ tricep pushdown
3 sets of 10

cable curls
3 sets of 8

reverse pec deck
3 sets of 12

arc trainer
400m
20 bosu ball sit ups

300m
15 bosu ball situps

200m
10 bosu ball situps

100m
5 bosu ball situps

6/26/12 training

Rulk 1.5 miles

10 mins of hitting heavy bag

6/20/12 Training

Military Press
95x3
105x3
115x3 sets of 8

Pullups
3
3
4
4
4

20 mins treader

6/19/12 Training

Cleans
115x5
130x3
140x1

Front Squat using clean grip
225x1
205x2
190x2x2

Abs
4 sets of 10

6/15/12 Workout

Treader Sprints
6.0 @ 9% x2
6.2 @10%x2
6.4 @11%x3

35lb Kbell swings with mini band
4x12
 1 arm kbell swings
1x11 each arm
1x10 each arm
kbell snatch
1x5 each arm

6/13/12 training

Cleans
120x3
130x3
135x3

Military
105x5x8

pullups
5 sets of 3

6/12/12 training

Dead
285x5x8

Back squat
135x5
185x5
225x5

6/9/12 Training

Bench
190 for 5 sets of 8

TRX BW Rows
5x5

22 Mins treader

6/6/12 training

Cleans
115x5
120x5
130x5

Squat
245 5x8

22 mins treader

6/5/12 training

Farmers Walk
20 yds down and back

tire flips
8 flips

Prowler Run
20 yds down and back

2 sets for me

6/2/12 training

Bench deload
115x5
140x5
175x5

Deadlift deload
170x5
205x5
245x5

Seated Row
2x5