21APR2011

Workout #1:
Warmup
  15 Burpee Ladder Pullups

Set 1: 8x
  8 Bench Press @ 155#
  5 Clapping Pushups
  250m Row

Set 2: 6x
  8 One-Leg Bent Row (4 ea leg)
  4 CTB Pullups

Set 3: 5-4-3-2-2
  Unilateral BB Press @ (75#, 75#, 85#, 95#, 95#)
  2x Ring Rows (feet elevated)

Set 4: 2x
  25 m Zombie Walk @ 2x53# KB

Workout #2:
5 mi Run -
  6 minute warmup, then 5x
  2 minute hard
  3 minute recovery
  Once intervals are complete, finish the 5 mi route as a cooldown.

20APR2011

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

Set 1: 3x
  10 Clean @ 135#
  500m Row
  10 DL @ 135#

Set 2: 3x
  20 Alternating One-Arm KB Swing @ 53#
  10 Sumo DL @ 135#
  10 Medicine Ball Slam @ 20#

Set 3: 4x
  Knees to Elbows Breathing Ladder, 1-Failure

Workout #2:
20 x 100m Swim