Upper 8/29/08

BB Bench Press
1x4x45 warmup
1x4x135
1x1x135
2x4x125
1x1x135
PR Zone 1 -15 min
Upper body
Double KB Row @35 lbs - 52 reps
Double KB Incline Press @35lbs - 41 reps

PR Zone 2 -15 min
Lower body
Kettlebell Swing - 40 reps
Double KB Front Squat - 40 reps

Lower 8/28/08

15 Minute Kettlebell Snatch Ladders
132 total (both arms tallied together)
Front Squats
6x5x185
Deadlift
1x5x135
4x5x155 lbs

Upper 8/26/08

Bench
1x8x35 warmup
8x5x45
Pulldowns (supersetted w/rows)
1x5x50 warmup
1x5x60
8x5x80 lbs
Cable Row
8x5x80 lbs

Lower 8/25/08

Deadlift
1x5x160
1x5x210
11x5x185 lbs
Front Squat
7x5x135 lbs

Session B

15 min Kettlebell workout
Snatches
Swings
Cleans
Sumo Deadlifts
6x3x205
1x2x235
Reverse Hypers
4x12x35
Incline bench
3x8x35

Session A

Warmup:
3x200m row
40x jumping jacks
3x12x kettlebell swing
Front Squat
1x8x45 warmup
1x5x115
1x6x135
5x2x165
1x9x135
Chinup ladders
10 Total reset
Bulgarian Split Squats
4x10x45
Incline DB Press
3x8x35
1x6x35

Session B

Bike Sprints 4x1 min
One Arm DB Snatch 6x4x30 lbs
Sumo Deadlifts
2x3x225 Warmup
5x3x255 lbs
Reverse Hypers
4x12x25
Incline Bench
2x8x45
2x8x35

Session A

Rows 4x1min sprints
Back Squats
Warmups:
1x9x45
1x6x95
1x5x135
1x4x165
1x3x185
1x2x205
1x14x145 Backoff Set
Chinup Ladders
50 Total
Bulgarians
3x45x8
Hanging Pike 1x12
1x7 Abwheel Rolls
2x Bike Sprints

Session B

Bike Sprints
4x1min alternating
One Arm DB Snatch
6x4x30
Sumo Deadlift
1x3x205
1x3x225
5x3x250
Reverse Hypers
4x12x45
Incline bench
2x8x45
1x7x45
1x5x45

Session A

Front Squat
2x8x45
1x7x65
1x5x95
1x5x115
1x6x135
3x3x155
1x3x162
5x2x162
1x11x135
Chinup Ladders
36 Total
Bulgarian Split Squat
4x4x45
DB Press
3x5x45
1x4x45