Monday April 6, 2009 8:47am - 8:59am

• Superset 155lb Bench Press with Kipping Pull Ups.  1 minute rest between sets.
• Bench Press: 12, 8, 5, 4, 4.
• Pull Ups: 15, 10, 8, 7, 6.

Tuesday April 7, 2009 10:30am - 10:42am

• As many reps as possible of 115 lb. Power Clean and Press in 12 minutes: 40 reps.

Wednesday April 8, 2009 10:05am - 10:20am

• 155 lb. Back Squat supersetted with Rope Climb (with feet).  1 minute between sets.
• Squat: 10, 8, 8, 6, 6.
• Rope Climb: 4, 3, 2, 2, 1.

Friday April 10, 2009 8:15am - 8:56am

• Sandbag Clean and Get Up x 6.
• Single Leg Squat x 6.
• Waterball Clean and Press x 12.
• Divebomber x 12.
• Sit Up Stand Up Ball Slam x 18.
• Burpee Pull Ups x 18.
• Repeat three times.

Saturday April 11, 2009 12:34am - 12:46am

• Superset of Muscle Up attempt, Ring Dips, Strict Chin Ups, Push Ups with feet elevated and on push up bars, Body Row with heels elevated.  1 minute rest between sets.
• Muscle Up: 1, fail, fail, fail.
• Ring Dips: 11, 4, 3, 2.
• Strict Chin Ups: 8, 5, 4, 4.
• Push Ups: 8, 6, 5, 6.
• Body Row: 8, 5, 4, 3.

Sunday April 12, 2009 12:08pm - 12:23pm

• All movements done with 55lb. kettlebell.  Rest between exercises was untimed.
• 2 Hand Swing (Russian style): 25.
• Snatch: 5 each hand.
• Clean and Press: 5 each hand.
• 2 Hand Swing (American style): 15.
• Clean and Press: 4 each hand.
• 2 Hand Swing (Russian style): 25.
• Goblet Squat: 20, 15, 15.

8:00am  Large glass of water with juice of half lemon.

8:45am  Large cup of coffee black.

10:30am  1 apple.  1 handful of almonds.

12:15pm - 12:34pm  FITNESS TRAINING

• 44lb Kettlebell Work, 45 second rest between each set.
• Russian style swings: 50
• American style swings: 20
• Clean and Push Press, Left: 8
• Clean and Push Press, Right: 8
• Snatch, Left: 8
• Snatch, Right: 8
• One arm swing, Left: 12
• One arm swing, Right: 12
• American style swings: 20
• Russian style swings: 25

• 2 Hand Get-Up with 20lb. medicine ball: 3 reps each side.
• 45 second rest.
• 20lb. Ball Slams: 20 reps.

12:45pm  1 pint chocolate milk.

1:30pm  Bowl of chili with 6 whole wheat crackers.  Multi-vitamin and Omega-3 supplement.

2:45pm  1 cup green tea.

4:15pm  1 handful walnuts.

5:30pm  1 apple.

6:15pm  1 handful almonds.

7:15pm  1 Zone bar.

9:45pm  Baked chicken breast with steamed brocolli.