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

November 9, 2015

MONDAY; 10AM

CIRCUIT x 5 sets; < 1 min recovery each exercise; 1 or 2 minutes each set
Bulgarian Split Squat – 115 lbs x 8 reps each leg
Front Squat – 115 lbs x 10 reps
Pull up x 8 reps
Single Leg Deadlift – 53 lbs x 10 reps each leg
Single Leg Bridge – 50 lb x 15 reps each leg
Chin up x 8 reps
Pistol Squat x 2 reps each leg
Ab Wheel x 10 reps

NOTE:
AM Weight 180 lbs

July 18, 2015

SATURDAY; 10 AM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish Getup – 53 lbs x 1 and 80 lbs x 1 rep each side

CIRCUIT x 5 sets; 1 min recovery each exercise; 2-4 minutes each set
Bulgarian Split Squat – 125 lbs x 8 reps each leg
Front Squat – 125 lbs x 10 reps
Pull up x 10 reps (5 – chest to bar)
Single Leg Deadlift – 80 lbs x 5 reps each leg
Single Leg Bridge – 80 lb x 12 reps each leg
Chin up x 10 reps (5 – chest to bar)
Pistol Squat x 2 reps each leg
Ab Wheel x 12 reps

NOTE:
AM Heart Rate 46 bpm