19APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

Set 1: 5x
  5 Overhead Squat @ 155#
  5 Box Jump @ 36"
  5 Front Squat @ 155#
  5 Lunge Jump (ea)
  5 Back Squat @ 155#

Set 2: 3x
  10 Thruster @ 95#
  10 HSPU

Set 3: 5-4-3-3
  Push Press + 10 sec hold  (135#, 135#, 155#, 155#)
  Pistol (ea)

Workout #2:
Easy 5 mi Run

18APR2011

Workout #1:
Warmup:
  15 Burpee Pullups
  15 Bench Press @ 135#

Set 1: 6x
  4 Bench Press @ 205#
  6 Scotty Bob @ 70#
  8 Inverted Row

Set 2: 3x
  8 Unilateral DB Press @ 70#
  8 Bent Row @ 135#
  16 Dips
  8 CTB Pullups

Set 3: 5-4-3-3
  Alternating Incline DB Press @ 65#
  Burpee Pullups


Workout #2:
  500m Row (1:55)
  1 min rest
  500m Row (1:50)
  1 min rest
  500m Row (1:45)
  1 min rest
  500m Row (1:40)
  1 min rest
  500m Row (1:45)
  1 min rest
  500m Row (1:50)
  1 min rest
  500m Row (1:55)
  1 min rest
  500m Row (2:00)

Workout #3:
1 mi warmup, moderate pace (~6:00)
100m sprint, 100m jog (4x)
200m sprint, 200m jog (2x)
400m sprint, 400m jog (1x)
200m sprint, 200m jog (2x)
100m sprint, 100m jog (4x)
... done continuously