Friday 12-21 6am

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 5:30 pm

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 6am

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Wed 12-19 5:30pm

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Tuesday 12-18 6am

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

5:00 snatch test, SSST style

Monday 12-17 5:30 pm

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

Swings :30 on :15 off
6 rounds

Tuesday 12-11-07

Supersets:
Pushup
Swing
1:00 each/:30 rest between
4 rounds


Hot potato/plank
:30 each, no rest 3 rounds

Monday 12-10-08

Circuit:
Pushup
Jumping Lunge
Row

1:00 work, :30 rest
4 rounds

swings
:30 work
:20 rest
10 rounds

Friday 12-7-07

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between,
3 rounds of each.

Swings:30/:15

7 rounds

Thursday 12-6 6am

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between, 3 rounds of each.

Swings
:30/:15
7 rounds

Wed 12-5

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each

:30 rest between, 3 rounds of each.

Swings :30/:15
7 rounds

Tuesday 12-4

Circuit:

Pushup
Sandbag deadlift
Static lunge
One arm row
:30/:30 per side, :30 rest between exercises
4 rounds

swings
:30 on,:20 off
8 rounds

Monday 12-3

Circuit:
Static lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds
Intervals:
swings :30 on :20 off
8 rounds

I lost my notes

workouts for wed 11-28 thru friday 11-30 have disappeared.

Tuesday 11-27

Circuit:
Static lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds

Intervals:
swings :30 on :30 off 6 rounds

Monday 11-26

Circuit:
Alt lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds

Intervals:
swings :30 on :30 off 6 rounds