1a)Box jumps: 4 x 12
1b)Dumbbell swings: 4 x 10 x 20kg per side
2)V-ups: 1 x 20
3a)Chair dips: 5 x 12
3b)Body rows w/feet elevated: 5 x 10
4)Sprints: 6 x 100m

Good, strong workout.

1a)Chins: 5 x 5 x +7.5kg
1b)Dips: 5 x 5 x +15kg
2a)Ab wheel rollouts: 2 x 5
2b)Tucked knee raises: 2 x 10
3a)Double clean,squat and press: 5 x 5 x 20kg per side
3b)Snatch: 5 x 5 x 20kg per side
3)Sprints: 10 x 50m
4)Sprints: 4 x 100

Very tough workout. Felt great.

18-07-08
Strength

1)One arm clean,squat and press: 5 x 5 x 22.5kg per side
2a)Pushups: 5 x 10
2b)Body rows: 5 x 10
3a)Squats: 3 x 50
3b)Dumbbell swings: 3 x 10 x 20kg per side

16-07-08
Conditioning and core

1)Sprints: 10 x 50m
2)Sprints: 4 x 75m
3)V-ups: 1 x 20
4)Plank: 1 x 1min

15-07-08

1)One arm dumbbell snatch: 5 x 5 x 20kg per side
2a)One-legged squats: 4 x 5 per side
2b)Chins: 4 x 5 x BW+7.5kg
3a)Box jumps: 4 x 12
3b)Dips: 4 x 5 x BW+15kg

Good workout.

12-07-08

1)Double dumbbell clan,squat and press: 5 x 5 x 20kg
2a)Pushups: 5 x 10
2b)Body rows: 5 x 10
3a)Squats: 3 x 50
3b)Dumbell swings: 3 x 10 x 20kg per side

08-07-08
Strength

1a)Pushups: 5 x 10
1b)Body rows: 5 x 10
2a)Squats: 3 x 50
2b)One arm dumbbell swings: 3 x 10 x 15kg per side

05-07-08
Conditioning

Hill sprints: 4 x 100m

05-07-08
Conditioning

Hill sprints: 4 x 100m

Still building up my conditioning on sprints. Ultimately wanna be able to do 15-20 sprints in a workout.

04-07-08
Strength workout

1)One arm clean,squat + press: 3 x 10 x 15kg per side
2a)Chair dips: 3 x 15
2b)Chins: 3 x 6