05MAY2011

Workout #1:
Warmup:
  500m Row
  5 Ladder Pullups
  15 DB Press @ 50#

Set 1:
  10 HSPU
  20 CTB Pullups
  30 Bench Press @ 185#
  40 DB Bent Row @ 45#
  50 Strict Pushups
  50 Pullups
  40 Bench Press @ 135#
  30 SDHP @ 135#
  20 Clapping Pushups
  10 Scotty Bob @ 50#

Cooldown:
2k Row

Workout #2:
5 mi Run
  starting at the 5 min mark, elevate pace for 1 minute every 3 minutes (complete 8 times.  don't slow to a "recovery" pace when not at an elevated pace... just push yourself for a minute then come back to a barely conversational pace)
(32:44)

04MAY2011

Workout #1:

Squat Warmup
  15 Overhead Squats (PVC)
  15 Front Squats (PVC)
  15 Air Squats
  15 Overhead Squats (PVC)
*focus is stretching and form.  one of my buddies has been working out with me but lacks the flexibility in his hips, ankles, and wrists to do overhead squats and front squats with proper form.  this was designed to help that and warm up all necessary muscles.
Core Warmup 3x (45#, 95#, 95#)

Set 1: 4x
  5 Deadlift (135#, 185#, 225#, 225#)
  5 Hang Clean (75#, 95#, 135#, 135#)
  5 Power Clean (75#, 95#, 135#, 135#)
  5 Squat Clean (75#, 95#, 135#, 135#)
*focus here is on technique.  this is the rough workout, but you should have at least one person spotting/correcting you as you progress.  we also did a few drills (specific to the clean) that aren't listed here in between the "official" sets

Set 2:
  20 Sumo DL @ 225#
  30 RDL @ 165#

Set 3: 5x
  30 sec Glute-Ham Hold (arms out like superman)
  30 sec KB Rack @ 53# (ea)

Workout #2:
4 mi Run
3 x 200m Build Sprints

Workout #3:
3 mi Run (85-90%)