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