Workbook transcript #1

Strength

1)Diver push ups/Multi-plane squat drill
2)Sumo squat-kbell in crushing grip-16k-5x
3)Sumo squat-kbell in crush grip+overhead press-16k-5x
4)Halo-16k-5 one way 5 the other
5)Deck squat to overhead (single) press-16k-4
6)Chins-5x
7)Gymnast ring tension drills
8)One arm deadlifts on single foot foam roller quarters-32k-5x2(l&r)-2 sets
9)Strict Russian military press-24k-4x2(l/r)

Metabolic Tonifier 

1)Footbag play for 5-10 m.-2x
2)Divers
3)One arm swings-24k kbell until form isn't proper
4)8k-club swings+casts
5)24k-Cleans
6)24k-Clean and Press

Variety

1)Footbag kicking
2)Hula hoop
3)12k kbell juggle-2 sets
4)Jump rope
5)Medicine Ball play (keep it moving, no palming it, don't drop it...think globe trotters meets...ba gua)-8lbs.
6)Macebell whirling swing-10k-2 sets
7)Heavy Club Swing-8k

1)Swings-2x12k-25reps
2)Cleans-2x12k-Teens of reps
3)Swings-2x16k-Youch!
4)Cleans-2x16k-Less than 10
5)Swings-2x8k-Clubs
6)Casts and Swipes-8k club

These are various workouts that I have jotted down with some form of organization.  I know that it probably isn't anything all that interesting or impressive.  I'm looking through another lot of these and will post more.  If I don't jot a number it was repetition until my grip, form or concentration gave.