22FEB2011

Workout #1:
5 100m Gorilla
3 200m Gorilla
1 400m Gorilla
3 200m Gorilla
5 100m Gorilla

Notes:  A Gorilla = Sprint down, jog back.  Done continuously until the total number of reps is reached.  A 100m Gorilla means you sprint 100m, then jog 100m to start, so total distance is actually 200 m.

Workout #2:
Warmup:
  25 Muscleups (Assisted after failure)

5x:
  Max Reps Alt Incline DB Press @ 70# (9-8-7-6-6 ea)
  5 Clapping Pushups
  10 Dips

5x:
  3 Pullups @ 45#
  6 Pullups @ BW
  9 Inverted Row

30 LDBR @ 70# (14-16)

30 BP @ 135# + 4 Chains (13-9-6-2)

3x:
  10 Pushups
  5 CTB Pullups

21FEB2011

3 mi movement with a 35# KB.  I say movement... run as much as possible, walk if you need to.  Add hills, pullups, pushups, squats, lunges... whatever you want.  It's a ton of fun.