5 Sets
44lb / 20kg Kettlebell Swing x 10
Simple Box Step Ups x 10

2 Sets Shoulder Shrug
60lb Dumbbells x 10

After sleeping on it, 50 pounds by New Years Day 2014 is probably way too optimistic but if you shoot for the stars you might land on the moon, right.  I mean, really, I’ve been saying I wanted to do this, get back down to 225, for over 10 years now.  I’m convinced, it’s all about the diet.  Soda has been more or less out of my life for a while now.  I guess, pizza and ice cream are next.  Already took a 2 mile walk, in the rain, with The Bruno but no other exercise planned for today.  Breaking out my Paleo books for a refresher.

5 Pull ups
10 Box jump
(4 sets)

6 Dips
10 Burpee
(4 sets)

Crazy 6s (Modified)
6 deadlift 95
6 hang clean
6 press
(2 sets)

5 deadlift 115
5 hang clean
5 press
(3 sets)

4 deadlift 135
3 hang clean
3 press
(4 sets)

Burpee Pull-up
To a
Burpee Boxjump
25 alternating reps (50 total)

1 set
25 rep
35lb Kettlebell Swing

Warm Up
10 Pass Through
Leg Stretch
Chest Stretch
Back Stretch

Deadlift
135 x 6
Dips
6
(3 rounds)

10 Kettlebell Swing 35 pounds
10 Wallball 20 pounds
(10 min running)

Shoulder Press
95 x 6
Hanging Knees to Cbest
10
(3 rounds)

Single Arm Kettlebell Clean and Press
35 x 5 reps
Pull-ups
3
(10 min running)

Warm Up
10 Pass Through
10 Good Morning
10 Squat
10 Dips
(2 rounds)

Power Clean
115
4 sets of 4

Pull-ups
7 reps x 2

15 Box Jump
10 Burpee
(3 rounds)

95lb Dead Lift
Hang Clean
Push Press

105
115
125
135

Kettle Bell Swing
35lb x 25
1 Set

Warm Up
10 Good Morning
10 sec Hurdler Stretch
8 Spider-Man
8 Superman
30 sec Handstand Hold

1 Min Wallball
1 Min box jump
1 Min 75lb push press
1 Min Burpee
1 Min rest
(3 cycles)

Warm Up
10 Squat
10 Jump Squat
10 Push-ups
30 sec Plank
(3 Rounds)

Front Squat
125lbs x 6
Handstand Hold
20 secs
(3 Rounds)

5 Pull-ups
10 Box Jump
(3 Rounds)