07SEP2010

Core Warmup
  6 @ 45#
  6 @ 65#
  6 @ 85#
  6 @ 105#
Deadlift Warmup
Overhead Squat / Sumo Deadlift
  8 @ 105# / 8 @ 225#
  8 @ 105# / 8 @ 225#
  6 @ 125# / 6 @ 245#
  6 @ 125# / 6 @ 245#
Romanian Deadlift / Pullup
  8 @ 135# / 8 @ BW
  7 @ 135# / 7 @ BW
  6 @ 135# / 6 @ BW
  5 @ 135# / 5 @ BW
165# Clean / 5 Burpees @ BW (x4, no rest)
KB Snatch Breathing Ladder
  2-10 @ 53# (x2, continuous)
20 Lunge Jumps + 10 24" Box Jumps (x4, no rest)

 --

Notes:
Exercises split by a " / " indicated a superset, triple, or chipper... each exercise is completed through the prescribed number of reps before moving on to the next, but there is no rest until all exercises have been completed.
I originally planned on doing 4 iterations of the KB Snatch Breathing Ladder, but hit panic breathing on the second ladder and had to stop at 2.

18JUL2010 (Historical Workout)

Core Warmup
  5 @ 45#
  5 @ 65#
  5 @ 85#
  5 @ 95#
Deadlift Warmup
Circuit #1 (3x)
  5 Deadlift @ 275#
  10 Pullups @ BW
  5 Sumo Deadlift @ 275#
  10 Box Jump @ 30"
Circuit #2 (3x)
  5 Clean @ 135#
  5 Push Press @ 135#
  5 Front Squat @ 135#
  20 Lunge Jumps @ BW
Floor Wipers
  20 @ 135#
  30 @ 135#
  20 @ 135#
24" Box Jumps (3x)
  5:00 Tabata Intervals
Kettle Bell Swing Breathing Ladder
  1-10-1 @ 20k
  1-10-1 @ 24k
Oblique Extensions (with kettle bell)
  8 @ 32k
  10 @ 32k

 --

6.5 mi Easy Run

 --

Notes:
Deadlift Warmup - I start at 135# and do supersets of deadlifts and sumo deadlifts until I get to the exercise weight.  This is just to avoid starting a heavy weight "cold" and to ensure I use good form.
Circuits - For these, you do all exercises consecutively, only resting in between circuits.
Floor Wipers - lie on the floor, holding a weighted barbell over your chest with arms fully extended.  Rise the legs as a single unit until the feet touch the plate on one side of the barbell.  On the next rep, touch the plate on the opposite side.
Tabata Intervals - 20 seconds of work, 10 seconds of rest.  If you think you aren't going to make the jump, then stop and rest... missed box jumps can be painful.
Oblique Extensions - Hold a kettle bell in one hand, feet shoulder-width apart, other hand placed in a "parade rest" position in the small of the back.  Start by lowering the weight to the knee by tilting the torso at the hips in the direction of the weight, then by extending in the opposite direction until the weight is at hip height.  That is one rep.  8 reps means 8 reps on each side.