Workout 07292012

6 rds 2x16kg

High Pull x5
Snatch x5
See Saw Press x5
Rest 90 sec

Pullups 3x10

Dips 3x10

Workout 07282012

C&P 2x28kg 3x2,3

Pullup 30 3x2,3

6 rds 2x16kg

High Pull x5
Snatch x5
Press x5
Squat x5
rest 90 sec

Pushup x40

Deadlift 2x28kg x20

Workout 07262012

5 rds (2 2x24kg, 3 2x16kg)

Clean x5
Press x5
Squat x5
C&J x5
Rest 2 min

Pullups 4x10

Dips 3x10

Did this fasted and it was awful

Workout 07232012

6 rds 2x16kg

Swing x5
Snatch x5
SeeSaw Press x5
Pullup x5
Rest 90sec

One arm pushup 3x1

Farmers walk x2

Workout 07212012

One Arm Pushup 5x1

Chin 30 3x 2,3,5

6 rds (3 2x24kg, 3 2x16kg)
High Pull x5
Snatch x5
Press x5
Squat x5
Rest 2 min

Dips 3x10

Deadlift 2x28kg 1x20

Abs

Workout 07192012

4 rds 2x24kg

Clean x5
Press x5
Squat x5
Jerk x5
Swing x5
2 min rest

Pullup 30 3x3

Row 28kg 1x20

Pushup 1x40

Deadlift 2x28kg 1x20

Bridge x1

Workout 07162012

3 rds 2x24kg
Swings x5
Snatch x5
Seesaw Press x5
Rest 90sec

Pullups 3x10

Pushups 3x25

Deadlift 2x28kg 1x20

Workout 07142012

Chin 30 3x5

C&P 2x28kg 3x3

5 rds (Two 2x24kg, Three 2x16kg)
High Pull x5
Snatch x5
Press x5
Squat x5
2 min rest

Dips 3x15

Sumo Dead 2x28kg 1x20

Abs

Probably stick to 16kgs for the circuits for the time being

Workout 07122012

3 rds 2x16kg

Clean x5
Press x5
Squat x5
Push Press x5
Squat x5
Rest 2 min

High Pull 3x10
Hindu Pushup 3x10
Chin 1x20

Abs

Workout 07102012

Press 2x28kg 3x3

Pullup 30 3x5

4 rds 2x16kg
Swingx5
Snatchx5
Seesaw Pressx5
Rest 90sec

Dips 3x15

Rows 28kg 1x30

Kettlebell press feels much better on lower back than barbell

Workout 07082012

Squat
135x5
185x5
225x3
245x1
315x1*

4 rds with 2x16kg

Double High Pull x5
Double Snatch x5
Press x5
Squat x5
2min rest

Workout 07072012

Deadlift
225x5
275x3
315x3
345x3

Press
95x5
95x3
115x3
125x7*

Chin 75 3x2

ABC Chin x1

Shrugs 1x20

Press 95 3x10

Facepull 3x10

Hangs

Workout 07062012

Kettlebell circuit 3x5min

Workout 07042012

Bench
135x5
155x3
175x3
190x5

Chin 50 3x4

Incline 135 4x8

Neutral Grip Pullup 10 4x8

Dips 25 4x10

Rows 105 1x15

Workout 07012012

Squat
135x5
185 2x3
210 1x3
235 1x8*

2a. Box Squat 185 5x3
2b. Box Jump 5x5

Partial Squat 365 2x3

Leg Curl 3x10

Abs