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6 June 2015 Saturday
Workout #12
12:20 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 24 kg – L&R
5 press – 24 kg – L&R
3 chins
3 chins
3 chins
5 Goblet squats x 40 kg
5 Goblet squats x 40 kg
Ab wheel – 5, 5
Loaded carries – 32 kg up/down stairs
15 swings x 88lb. t-handle
between main sets – 11 sets
Then 5 sets of 15 swings x 88lb. t-handle
Then 1 set of 15 swings x 88lb. t-handle
250 swings overall
45:03
663 calories
139 avg HR
5 June 2015 Friday
Workout #11
12:10 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 24 kg – L&R
5 press – 24 kg – L&R
3 chins
3 chins
3 chins
5 Goblet squats x 40 kg
5 Goblet squats x 40 kg
Ab wheel – 5, 5
Loaded carries – 32 kg up/down stairs
15 swings x 88lb. t-handle
between main sets – 11 sets
Then 5 sets of 15 swings x 88lb. t-handle
Then 1 set of 15 swings x 88lb. t-handle
250 swings overall
45:03
663 calories
139 avg HR
3 June 2015 Wednesday
Workout #10
11:45 A.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
3 press – 24 kg – L&R
3 press – 24 kg – L&R
3 press – 24 kg – L&R
3 chins
3 chins
3 chins
5 Goblet squats x 40 kg
5 Goblet squats x 40 kg
Ab wheel – 5, 5
Loaded carries – 32 kg up/down stairs
10 double kettlebell swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 double kettlebell swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
1 June 2015 Monday
Workout #9
5:45 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
3 press – 24 kg – L&R
3 press – 24 kg – L&R
3 press – 24 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 40 kg
5 Goblet squats x 40 kg
Ab wheel – 5, 5
Loaded carries – 32 kg up/down stairs
10 swings x 88lb. t-handle
between main sets – 13 sets
Then 8 sets of 15 swings x 88lb. t-handle
250 swings overall
45:03
663 calories
139 avg HR
31 May 2015 Sunday
Workout #8
9:30 A.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 40 kg
5 Goblet squats x 40 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 swings x 88lb. t-handle
between main sets – 10 sets
Then 10 sets of 15 swings x 88lb. t-handle
250 swings overall
45:03
663 calories
139 avg HR
29 May 2015 Friday
Workout #7
5:00 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 double kettlebell swings x 24 kg
between main sets – 12 sets
Sore left bicep
One set of double kettlebell swings x 16 kg
TOO LIGHT!
Then 12 sets x 10 two-hand kettlebell swings x 32kg
250 swings overall
45:03
663 calories
139 avg HR
27 May 2015 Wednesday
Workout #6
5:00 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 double kettlebell swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 double kettlebell swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
25 May 2015 Monday
Workout #5
8:00 A.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 double kettlebell swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 double kettlebell swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
23 May 2015 Saturday
Workout #4
2:30 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 double kettlebell swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 double kettlebell swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
22 May 2015 Friday
Workout #3
4:00 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 one-arm swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 One-arm swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
21 May 2015 Thursday
Workout #2
5:45 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
5 press – 16 kg – L&R
5 press – 16 kg – L&R
3 chins
3 chins
2 chins
2 chins
5 Goblet squats x 32 kg
5 Goblet squats x 32 kg
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 one-arm swings x 24 kg
between main sets – 12 sets
Then 13 sets x 10 hand-to-hand swings x 24kg
250 swings overall
45:03
663 calories
139 avg HR
18 May 2015 Monday
Workout #1
12:30 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Squat – 5 x 135, 5 x 160, 5 x 160
Chins – 5, 5
Bench – 5 x 140, 5 x 140
Ab wheel – 5, 5
Loaded carries – 24kg up/down stairs
10 one-arm swings x 24 kg between main sets
Then 15 sets one-arm swings x 24kg
250 swings overall
53:04
784 calories
139 avg HR