Last couple…

5/16/11
warm-ups: stretching, mobility, foam rolling, box jumps, jumping rope

deadlift: 225×3, 255×3, 290×3
box squat: 170+chains x 2 / 5
1-arm long cycle: 16kg x 4+4, 24kg x 4+4, 32kg x 8+8, 28kg x 8+8
45 degree back raise: 3×8
side bend: 3×10
reverse sit-up: 3×10

Check this out!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/

5/18/11
warm-ups: stretching, mobility, pushups, band rows, triceps extensions

bench press: 150×3, 170×3, 195×3, 150×8
chin-ups: 30 reps
close grip bench: 135×8 / 3
lat pulldown: 120 x 10 / 3
barbell curl: 65×8 / 5

Yeah I curled in the rack – screw you whiny little bitches!!! Hahaha!

Check this out!!!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/