27APR2011

Workout #1:
Warmup
  10 HSPU
  15 Burpee Ladder Pullups

Set 1: 3x
  Tabata Row (4 min)
  25 Bench Press @ 135#

Set 2: 4x
  5 HSPU
  20 m Zombie Walk
  5 Ladder Pullups
  20 m Zombie Walk

Set 3:
  Scotty Bobs to Failure @ 50#
  Rest 1 Minute

Workout #2:
Warmup
  1 mi easy

Set 1: 10x
  30 sec sprint
  30 sec jog

Set 2: 3x
  800m hard
  400m recovery

Cooldown
  1 mi easy

26APR2011

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

20 GHD Situps
2-2-2 TGU (95#)
20 GHD Situps
4-4-4 Hang Clean (195#)
20 GHD Situps
6-6-6 Push Press (195#)
20 GHD Situps
8-8-8 SDHP (155#)
20 GHD Situps
10-10-10 One-Arm KB Swing (70#)

5-5-5-5 Overhead Squat (165#)

For each exercise, add weight with each set.  Weight listed is the max weight I did for each exercise today.

25APR2011

Workout #1:
Warmup
  25 Assisted Muscle-ups

Set 1: (15x)
  Max Reps Weighted Pullups @ 30# (rounds 1-5)
  Max Reps Bent Row @ 175# (rounds 6-10)
  3 Scotty Bob @ 65# (rounds 11-15)

  5 CTB Pullups (every round)
 
  5 Alternating Incline DB Press @ 70# (rounds 1-8)
  5 Alternating Flat DB Press @ 80# (rounds 9-15)

Workout #2:
  Easy 5 mi Run