23MAY2011

Workout #1:
Warmup: 2x
  10 Clapping Pushups
  10 Overhead Squat @ 45#
  5 Slow CTB Pullups
  5 HSPU

Set 1: 3-3-3-3 (build)
  Thruster (185#)
  Weighted CTB Pullup (53# KB)
  Bench Press (235#)

Set 2: 25-20-15
  Pullup
  Ring Dip
  Thruster @ 75#
  500m Row

Workout #2:
Warmup:
  800m Run
  5 TGU @ 53# KB (ea)

4x:
  15 One-Arm KB Swing @ 53# (ea)
  25m Broad Jump
  15 KB Snatch @ 53# (ea)
  5 HSPU

21MAY2011

ENTIRE WORKOUT DONE WITH WEIGHT VEST
Warmup:
800m Run

5x 10 KB Halo @ 35# (each direction) on the 1:00
400m Run
5x 50m Medicine Ball Throw @ 20#, run back to start, on the 1:00
400m Run
5x 20m Broad Jump on the 1:00
400m Run