Workout 10302012

C&P 28kg 3x1,2,3

Ring Dips 3x10

Pushups 3x20

Workouts 10282012

Swings 16kg 10 min

Workout 10272012

Ring Dips 3x10

Pullups 3x10

Press 2x24kg 3x8

Rows 24kg 3x8

Workout 10252012

C&P 28kg 3x1,2,3

Pullups 3x1,2,3

Tuck Holds

Workout 10202012

3 rds 2x16kg

High Pullx5
Snatchx5
Press x5
Squat x5

Chins 3x8

Dips 3x15

Workout 10082012

HSPU 3x5

Pullup 3x10

3 rds 2x16kg
High Pull x5
Snatch x5
Press x5
Clean x5

Workout 10032012

Box Pistol 4x6

Sumo DL 2x28kg 3x10

Leg Curl 3x10

Powerwheel 3x12

Abwheel 3x12

Grippers

5rds Bas Rutten

Workout 09302012

HSPU 3x1,2,3,4

Ring Dips 3x10

Tuck Hold 3x10s

Pushup 3x20

Dips 3x20

Workout 09292012

Chin 5x10

Shrug 2x24kg 3x20

Row 3x15

Workout 09262012

Box Pistol 3x6 ,1x3

Sumo DL 2x28kg 3x10

Hindu Squat 3x10

Grippers

Workout 09252012

HSPU 4x5

Ring Dips 3x10

Pushups 3x20

Dips 1x45

Workout 09232012

Pistols 4x5

12 min Bas Rutten Workout

Workout 09222012

Chin x20,15,10,5

Bridge x3

Rows 3x10

Side Planks 3x30sec

Tuck Hold x3

Workout 09202012

Box Pistol 3x4

Sumo DL 2x24kg 3x10

Squats 3x20

Bridge x2

Grippers

Workout 09182012

HSPU 5x4

Ring Dips 5x10

Clap Pushup 5x10

30 sc pushup x1

Dips x30

Workout 09162012

Muscleups, dips, and pullups. No counting, but a lot

Workout 09152012

Flag practice- can hold about 1 second now

Box Pistol 3x5

Squats 3x20

Sumo DL 2x24kg 3x10

Jump Squats 3x10

Grippers in between

Workout 09142012

Pullup 3x10

Chinup 3x10

Row 3x10

Workout 09132012

HSPU 4x4

Dips 5x10

Ring Pushup 5x15

Workout 09092012

Lots of muscle-ups, chins, and dips