07AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  2 HSPU + 15sec HS
  5 GHD Situps

Set 1:
  5 Box Jump @ 36"
  6 OHS @ 95#
  5 Box Jump @ 36"
  5 Box Jump @ 39"
  6 OHS @ 115#
  5 Box Jump @ 39"
  5 Box Jump @ 42"
  6 OHS @ 135#
  5 Box Jump @ 42"
  5 Box Jump @ 42"
  6 OHS @ 155#
  5 Box Jump @ 42"

Set 2: 10-8-6-4-2
  Front Squat @ (155#-165#-175#-185#-195#)
  GHD Situp

Set 3:
  15 AKB Swing @ 70#
  20 AKB Swing @ 60#
  25 AKB Swing @ 53#
  30 AKB Swing @ 35#

Set 4:
  3 Push Press + 10sec hold @ 155#
  3 Push Press + 10sec hold @ 175#
  2 Push Press + 15sec hold @ 175# (3rd rep fail)

--

  Would've had the KB swings straight through if my grip didn't give out.  I was trying to avoid launching the KB across the gym... also, the round at 35# felt pointless.  Next time I'll just stay at 53#.

06AUG2011

Workout #1:
For Time:
  400m Run
  21 Strict Pushups
  21 Squat Jumps
  5 Burpees
  400m Run
  15 Strict Pushups
  15 Squat Jumps
  5 Burpees
  400m Run
  9 Strict Pushups
  9 Squat Jumps
  5 Burpees
(7:09)

Workout #2:
5K run, easy pace
30sec balls-to-wall sprint every 5:00

05AUG2011

Workout #1:
8 mile run, moderate pace

Workout #2:
5 Rounds
  Tire Flips
--
  10 pullups
  10 dips

One person flips the tire while the other does his pullups and dips... then switch and move continuously until complete.  I need to figure out what size tire this is... it's enormous.  Maybe I'll take a picture.