2/19/13

Met Con
30 Secs Jump Rope
10 Kbell snatches per arm 35 lb kbell

30 secs jumpin jacks
10 kbell clean and press

30 secs jump rope
10 single arm kbell swings

30 secs jump rope
10 kbell goblet squats

2/18/13

Squats on the minute x2
45
95
115
135
155
175
195
205
225
245
265
285
315
335

RDL single leg dbell
35x6
40x6
45x6

Farmers walks 20 yards
55
65
75

2/16/13

Hurricane
3 sprints at 6% incline 6.2 mph
barbell military press 3x12
Incline crunches 3x10

3 sprints at 7% incline 6.4 mph
Bodyweight Rows 3x10
Abcoaster 3x12

3 Sprints at 7% incline 7.0 mph
45 lb goblet squats 3x10
back extensions 3x10

2-13-13

a1)neutral grip pull ups
6x3

a2)single arm dbell bench
2x6 50
2x6 55

b1) face pulls
5x10

b2)bench
135x5
155x5
175x5
195x5

11 mins arc trainer 15 secs sprint 45 secs easy 10 sets

2-12-13

Circuit
Heavy Bag 1 minute
1x12 2 hand kbell swings 35 lb bell

Heavy Bag 1 minute
1x8 1 arm standing kbell press each arm

Heavy Bag 1 minute
12 pushups

Heavy Bag 1 minute
1x12 goblet squats 35 lb kbell

Heavy Bag 1 minute
1x25 crunches

5 mins arc trainer
30 secs sprint 30 secs off for 3 sets

2/6/13

A1) Hang Clean
185x3x3
A2) Ankle Mobs
3x8 each side

B1)Kneeling Cable Rows
3x10 each side
B2)Pushups
3x8

C1)BW Rows
3x10
C2)Wall Slides
3x10

2/5/13

3 Rounds
35 lb kettlebell
Clean & press 1x8 each arm
goblet squat 1x8
row 1x8 each arm
2 hand kbell swing 1x10
30 sec plank