4/08/2012 100 push press - 8:26.5 100 upright rows - 5:45.

8 4 minutes - 20 seconds on 10 seconds off - thrusters - 20kg 2 sets bicep curls + STE - 20kg ez bar curl 25kg - 12 1 40kg - 4 1 37.5kg - 6 1 35kg - 8 1 30kg - 10 1 30kg - 10 1 x 13 100 power clean timed 30kg - 9:17 50 burpee pu's - 2:49 5/08/2012 50-50 3 rounds for time: 50 BW squats + 15 x 12 x 8 - dumbbell bench press + DB bent over barbell row one arm 35 x 12 - warm up 45 x 12 - warm up 50 x 12 - 10 sets 45 x 12 - 10 sets on the minute 9336125133 mailme.deepbhattacharya@gmail.com depth_deep@yahoo.co.in 6/08/2012 15 sets on the minute 35kg - power clean 10,10,10,10,8,8,8,8,8,8,6,6,6,6,6 15 sets on the minute 45kg - 3reps push press - 100 timed 12/08/2012 WOD 1: 50 Dumbbell Thrusters : 9:23 75 Pushups 100 Dumbbell Swings (use 1 dumbbell) WOD 2: 3 rounds for time (se[perately) 21-15-9 power cleans + burpee push ups 1st: 8:09 2nd: 7:28 WOD 3: 7 Rounds For Time: 4:15 7 Air Squats 7 Burpees Push ups WOD 4: 50 push press (35kg): 5 on the minute: 9:15 WOD 5: 10x12 bent over barbell row on the minute: 45kg WOD 6: 10xdeadlift 40kg + 10 burpee push ups: 4:51 (new PR) 15/08/2012 WOD 1: 25 minutes power cleans to 1PM 1. 5 mins: 3 for 30 secnds - 35kg 2. 5 mins: 3 for 20 seconds - 40kg 3. 5 mins: 3 for minute - 45 kg 4. 5 mins: 3 for minute - 47.5kg 5. 5 mins: 5 on minute - 35kg WOD 2: 50 push press 32.5kg timed - 8:10 WOD 3: 5xdeadlift 45kg + 10 burpee push ups WOD 4: 50 push ups flyes DB row 20x12x1 20x12x1 20x12x10

16/08/2012 Burpees AMRAP 40 minutes 12s - iiiii iiiii iiiii + 20 10s - iiiii iiiii iiiii iiiii iiiii 8s 6s - 4 17/08/2012 4 sets warm up - BOBR - 35kg 10 sets on the mionute - 47.5kg - BOBR 100 upright row: 4:27 - 35kg 37.5kg push press: 5 on the minute: 10 sets - iiiii iiii 2x3rep deadlift warmup - 47.5kg 5 50kg deadlift + 10 burpee - 5 sets - 2:56 tabata thrusters: 10x8 sets 18/08/2008 30 minute amrap 50 BW squats+10 DB thrusters+20 burpees PUs No of sets (DADA): iiiii iiiii iiiii No of sets (CHINCHU):1111 `1111i11111 2x50kg 3 reps warm up Deadlift ladder - 17 minutes + 15 reps PR!!! 19/08/2012 15-12-9-6-3 Power clean - 35kg + Bar-facing burpees: 6:45 50 DB thrusters + 75 PUs + 100 DB swings: 7:50 crunches:iiiii iiiii power clean and press - 5 reps on the minute - 10 sets 20-08/2012 10 power cleans + 10 burpee PUs 3 rounds for time - 2:55 2 warm up sets with 45kg 10 BOBR: on the minute 10 reps: 52kg - iiiii iiiii 5 deadlifts (52kg) + 10 burpee push ups: 5 rounds time - 2:57 Arms workout DB curl: 2x10x12 STE: iiiii EZ bar: 40kg - 8 37.5 - 10 35 - 10, hammer: 8 reps - iiii 5 reps on minute - 37.5kg: iiiii 21-08/12 30 power cleans & press for time 37.5kg: 3:57 10 power cleans + 10 burpee push ups 3 rounds for time: 2:52 2 warm ups sets - 52kg - 5 reps deadlift = 10 rep 3rd warm up set Deadlift ladder: 15 minutes + 12 reps 23/08/2012 power clean ladder - 12 minutes + 12 reps power clean + push press - 37.5kg - 10 sets no of sets: iiiii iiii deadlift + burpee barbell shrugs - 52kg x 20 x 5 barbell deadlift - 52kg - 5 reps on the minute - 10 sets sets: iiiii iiiii 24/08/2012

6 sets warm up - 5 reps - 25kg - on the minute power clean and press - 3 reps on the minute - 10 minutes iiiii iiiii 12 Back Squats (30kg) from the ground no racks + 9 Push ups + 7 Burpee - 20 minu te AMRAP sets: iiiiin iiiii ii Db curl - 2 sets Arms - biceps and triceps EZ bar - 40(10), 37.5(10), 35(10), 25x2(12) , STE, : ii concentration curls, iiii kickbacks: iiii 25/08/2012 warm up: 5 sets on the minutes 3 reps power cleans - 40kg 15-12-9-6-3 Power clean - 35kg + Bar-facing burpees: 6:11 .. MASSIVE PR!!!! 15-12-9-6-3 Barbell Deadlift 40kg + bar facing burpees: 4.26 Thrusters - 20 seconds on 10 seconds off - done bent over barbell row - 2 warm up sets wiht 45kg - 10 on the minute - 50kg: iiiii iiiii Deadlift try and get to 1 rep max - every 30 seconds 45 - p 50 - p 55 - p 60 - p 65 - p: iiii - the next 3 on this weight: work upto 70 70 - p - 5 sets on the minute - 3 reps: i 72 - p 26/08/2012 2 sets warm up with 35kg - 3 reps 15 sets on the minute - PC&P:42.5kg 30 minute amrap: 7 burpee push ups + 14 shrugs + 7 hang clean sets: iiiii iiiii iiiii iii : 18 sets deaadlift 1 rep max 55 - p 60 - p 65 - p 70 - p 75 - p 80 - p 85 - p 90 - p - difficulty deadlift + burpee WOD: 55kg: 3.45 27/08/2012 100 dumbbell squat clean - thrusters: 13:51 every minute - 5 burpees arms 25-12 41 - 6 40 - 8 37.5 - 10 35 - 10,10,10,10 hammer curl shrugs: 15x100 29/08/2012

amrap - 25 burpee push ups + 15 squats sets: iiiii i 45kg - 3 reps - 15 minutes pc&p pc&p ladder - 11 minutes + 10 reps 30/08/2012 2 sets warm up - 55kg 5 rounds - deadlift + burpee for time: 3:26 bent over barbell row - 10 sets + one arm DB row - 2 minutes - 20 minutes sets: iiiii iiiii barbell shrugs - 55kg - 20 reps - 5 sets legs - squats - lunges 31/08/2012 Power clean determine a max sets on the minute kg reps sets 35 5 5 iiiii 40 5 5 iiiii 42.5 5 5 iiiii 45 5 5 iiiii 50 3 5 iiii 40 5 5 30 minutes - 25 burpee push ups + 6/8 dumbbell lunges sets: iiiii iiiii iii + 15 burpoee PUs 1/09/2012 22 minutes - power clean and press deadlift warm up 2 sets: 2x5x55 1R PR 55 - p 60 - p 65 - p 70 - p 75 - p 80 - p 85 - p 90 - p 95 - p 100- p 102- p very hard WOD: 5 deadlift + 10 burpees - 3:28 60kg sets: iiiii iiiii 2/09/2012 bent over barbell row - 10 sets - 10 reps with 55kg superset DB bench press + sh rugs sets: iiiii iiiii 4 rounds- 3 deadlifts -75kg - 15 push ups - 15 dumbbell swings - 10 jump squat or with 2 10kg DBs sets: iiii ARMS workout Standing Bicep Curls (view exercise) & Overhead Tricep Extension (view exercise) sets: 15kg(8) - 20kg (12) - iii

Hammer Curl (view exercise) & Tricep Kickbacks sets: 15(8)-15?10(12) - iii EZ bar curls - 4x2 minutes 30kg SLLLOOOWWW sets: iii 1-arm DB row + DB shrug: iiiii 3/09/2012 Barbell Squats & crunches Dumbbell Lunges & russian twist planks - 3 2minute Dumbbell Calf Raises & Ab Rollout with Stability Ball 5/09/2012 dB bench press: 21.5x5x8 DB flyes: 10x12x8 decline push ups: 8x20 military press/push press 8 sets - 5 reps 100 push press timed lateral DB raise - 8 sets of 20 skull crushes - 8x5 diamond push ups 8 sets of 20 saturday 20 minute amrap sets 10 BURPEE push ups + 10 front squat (10) sets: iiiii iiiii iiii 3 rounds 10PC + 10 burpee push ups : 2.55 5 rounds deadlift + burpee push ups: 4.45