09JAN12

Workout #1:
Set 1: 5-5-5-5-5-5
  Deadlift @ (225#-275#-295#-305#-315#-315#)

Set 2: 5x (for time)
  5 Sumo Deadlift @ 135#
  7 Clapping Pullups

Set 3:
  5 Bear Complex @ 95#
  Rest 2 minutes
  5 Bear Complex @ 115#
  Rest 2 minutes
  5 Bear Complex @ 135#
*Bear Complex = Deadlift, Hang Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (from back rack)

Set 4: 3x
  5 Snatch/C&J @ 155#
  5 Muscle Up
*Switch to C&J when snatch form fails

Workout #2:
4 mi Tempo Run (i.e. fast, on edge of panic breathing)

Relatively quick/short work today... have to move some scheduled metcons/speedwork around this week because of a few other requirements.  It'll get done.

07JAN12

Kalsu:
100 Thrusters*
5 burpees on the minute every minute
... go until 100 Thrusters are complete

I had to do this with 50# DBs since I didn't have a bar at the gym.