22SEP2010

5 Exercises, done for 5 minutes each:

Tire Flip (15x each minute)
Sledgehammer on a Tire (30x each minute)
Fastrope Drag
Kettlebell Halo @ 30# (30 seconds on, 15 seconds off)
Medicine Ball Throw (13 lbs)

Notes:
Fastrope Drag - attach a 45 lb plate to the rope.  Drag the rope all the way out, then pull the rope to your position until the weight reaches you.  Rinse and repeat.

21SEP2010

Sorry for the delay... had to deal with some family issues.

Focus: Chest

Burpee Pullups
  10
  8
  6
  4
  2
Bench Press
  7 @ 195#
  7 @ 185#
  8 @ 175#
  9 @ 165#
  10 @ 155#
Alternating Incline Dumbell Press
  2 @ 70#
  3 @ 70#
  5 @ 65#
  5 @ 65#
  5 @ 60#
  6 @ 60#
Unilateral Flat Dumbell Press
  3 @ 75#
  4 @ 75#
  5 @ 70#
  6 @ 70#
  7 @ 65#
  7 @ 65#
Ring Pushups x 40
Turkish Getup @ 45# (Barbell) x 24
Hand Stand Shoulder Touches x 20 (each)
Romanian Deadlift @ 135# x 40 (each)