02MAY2011

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

Set 1: 7x
  5 Overhead Squat @ 155#
  10 Thruster @ 95#
  5 Front Squat @ 155#
  10 Lunge Jump (ea)

Set 2: 4x continuous
  25 Air Squats
  50m Walking Lunge

Workout #2:
Warmup: 1.5 mi Run

KB Technique - Swing, One-Arm Swing, Clean, Snatch

5x:
  20 One-Arm KB Swing @ 53# (ea)
  15 Squat Snatch @ 53# (ea)
  10 Clean @ Press @ 53# (ea)
  5 Scotty Bob @ 50# (ea)

KB Technique - TGU, RDL, Overhead Lunge

1.5 mi Run

01MAY2011

Workout #1:
  8 mi Run

Workout #2:
Warmup:
  15 Bench Press @ 135#
  5 Burpee Pullups

Set 1: 10-8-6-4-2
  Unilateral DB Press @ 70#-90# (add 5# each set)
  Burpee Pullups

Set 2: 5-6-7-8
  Alternating Incline DB Press @ 75#
  CTB Pullups

Set 3: 5x
  10 Bent Row @ 135# + Chains
  10 Clapping Pushups
  250m Row

Set 4: 3x
  HSPU to failure
  L-Pullups to failure

29APR2011

Workout #1:
  Core Warmup 3x (45#, 95#, 95#)
  Clean and Press Warmup (65#-135#)

For Time:
  100 Clean and Press @ 135#
  5k Row
(37:10)