February 14, 2017

TUESDAY; 4 am

BENCH PRESS
135 X 10 reps
185 x 5 reps
210 x 3 reps

CIRCUIT x 4; no recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Chin up (rings) x 5 reps
Single Leg RDL  –  24 kg x 8 reps each leg
Pistol Squat – 2 reps each leg
Kettle-Bell Press (24 kg x 5 each arm)

KETTLE-BELL SNATCH (24 kg)
60 reps

August 3, 2016

WEDNESDAY; 4:00 AM

CIRCUIT x 5 sets; no recovery between exercise; 2 minutes recovery each set
Supine Leg Whip – 10 reps each side
Supine Crossovers – 10 reps each side
Ab Wheel – 10 reps
Chin Up – 5 reps
One Arm Row – 50lbs – 10 reps each side
Pistol Squat – 1 each leg
Skull Crusher – 65 lbs x 10 reps