30APR2012

Workout #1:
Set 1: APFT
  2 min pushups
  2 min situps
  2 mile run
(11:03... again. wtf.)

Set 2:
  400 sprint
  400 jog

Set 3:
  800m buddy carry (switching partners as necessary)

Workout #2:
Set 1: 5-4-3-3-3 (ME)
  Snatch Balance
(95#-115#-135#-145#-145#)

Set 2:
  500m Row
  10 C2B Pullups
  20 KB Snatch @ 53#
  30 Toes to Bar
  20 KB Snatch
  10 C2B Pullups
  500m Row

Set 3: 6x
  Sled Pull @ 90#
  10 AKB Swing @ 53#

27AUG2012

Workout #1:
Set 1: 5-4-4-3-3-3 (ME)
  Bench Press
(185#-205#-215#-225#-235#-235#)

Set 2: 4x
  100m Farmer's Carry @ 2x70# KB
  10 C2B Pullup

Set 3: 4x
  10 Push Jerk @ 135#
  10 Toes to Bar

Set 4: 4x
  15 Bicep Curls @ 25# DB (ea)
  15 Dips

Set 5:
  50 Back Squat @ 135#
  50 Front Squat @ 115#
  25 Back Squat @ 115#
  25 Front Squat @ 95#

Workout #2:
  5 mi Trail Run

26APR2012

Workout #1:
Set 1: 1RM Squat Clean Thruster
  Start at 155#, add 10# after each rep, each rep on the 30 sec interval, one failed rep and you're done
(155#-165#-175#-185#-195#-205#-215#-225#f)

Set 2: 9-7-5-3-1
  C2B Pullup
  Squat Clean Thruster @ 95#
(3:29)

Set 3: 4x
  5 Scotty Bob @ 65# DB
  10 Toes to Bar

Extra Credit:
  Tire Flips
  135# Sled Pull

24APR2012

Workout #1:
Set 1: 4-4-3-3-3 (ME)
  Strict Press
(95#-115#-135#-145#-155#)

Set 2: 25-20-15-10-5
  AKB Swing @ 70#
  Burpee
  Wall Ball

Set 3: 4x
  25 Hand Release Pushups
  500m Row

Set 4: 5x
  3 TGU @ 53# (ea)
  25 Double Under

23APR2012

Workout #1:
2 mi warmup run

5x:
  200m sprint
  rest (same time as 200m sprint)

  400m sprint
  rest (same time as 400m sprint)

  600m sprint
  rest (same time as 600m sprint)
(36:35, including final rest period)

1 mi cooldown run

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Clean and Jerk
(185#-205#-215#-225#-225#)

Set 2: 9-7-5
  Muscle Up
  Squat Snatch @ 135#

Set 3:
  9 C2B Pullup
  1 AKB Swing @ 105#

  7 C2B Pullup
  3 AKB Swing @ 105#

  5 C2B Pullup
  5 AKB Swing @ 105#

  3 C2B Pullup
  7 AKB Swing @ 105#

  1 C2B Pullup
  9 AKB Swing @ 105#

21APR2012

Workout #1:
Set 1: 5-5-5-5-5 (ME)
  Back Squat
  Burpee
(185#-205#-225#-235#-245#)

Set 2:
  100 Wall Ball @ 20#/12'
  75 Push Jerk @ 95#
  50 OHS @ 95#
  25 Thruster @ 95#

Set 3: 3x
  5 Front Squat @ 95#
  3 Box Jump @ 36"
  5 Back Squat @ 95#

19APR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Deadlift @ 275#
  4 KTE

Set 2: 2x
  25 AKB Swing @ 53#
  20 Pullups
  15 Burpees
  10 Squat Cleans @ 155#
  5 Toes to Bar

Set 3: 10x
  100 m Row
  KB Rack (time = previous 100m row time)

Set 4: 3-3-3
  Push Jerk + 15s Hold
(135#-185#-185#)

Workout #2:
Bike Ride

17APR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Front Squat @ 155#
  3 Burpee

Set 2: 7 min AMRAP
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B
  9 Thruster
  9 C2B
  12 Thruster...
(106)

Set 3: In teams of four, only one exercise at a time:
  5000m Row
  50 HSPU
  100 Burpees
  150 AKB Swing @ 53#

Set 4:
  50 OHS @ 115#
*do 10 burpees at the end for each time the bar touches the ground before reps complete*

Workout #2: (pool)
500m warmup

5x:
50m Freestyle Technique Drill
50m Sidestroke

6x:
  50m flutter kick w/fins
  50m pull w/ paddles

6x:
  50m sidestroke kick
  50m sidestroke

500m cooldown

16APR2012

Workout #1:
2 mi easy run (warmup)

4x:
  1 mi run, Tabata interval
  4-6 min rest
(6:11, 6:17, 6:24, 6:31)

1 mi easy run (cooldown)

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch
(115#-135#-145#-155#-155#)

Set 2: 4x
  5 Deadlift @ 255#
  10 Toes to Bar
  15 Double Under
(4:19... issues with double unders. again.)

Set 3: 4x
  30 sec Handstand
  30 sec KB Rack

Set 4: 4x
  5 DB Snatch @ 70# (ea)
  10 GHD Situp


Notes:
  Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete.  you should recovery fully (heart rate and breathing back to normal) between miles.  The drop in my splits means I probably wasn't resting enough in between sets.

14APR2012

Set 1: 3-3-3-3-3 (ME)
  Thruster (from the floor)
(175#-185#-195#-205#f-205#f)

Set 2: 10-8-6-4-2
  Snatch @ 95#
  Bar Muscle Up
  20 Wall Ball @ 20#/10'

Set 3: 4x
  3 Push Press + 15s Hold
(95#-135#-185#-185#)

Set 4: 10-8-6-5
  Alternating DB Press
(50#-70#-80#-80#)

13APR2012

Set 1: 5-5-5-5-5 (ME)
  Back Squat
(185#-205#-225#-235#-245#)

Set 2: 6x
  10 Push Press @ 115#
  15 Toes to Bar
  25 Air Squat

Set 3:
  Clean and Jerk
  5 Bar Muscle Up
*add 20# to the C&J each round and go until failure or bad form*
(115#-135#-155#-175#-195#-215#)

Notes:
  It's been a long week.  It should be easier for me to post stuff from here on out.  With the back squat... I know my numbers aren't great.  I don't back squat much.  I stopped at 245# because I felt like I was about to start compromising form.  I could have managed at least a little heavier.

10APR2012

Workout #1:
Set 1: 9x OTM (DE)
  3 Front Squat @ 135#

Set 2: 3x
  10 Hang Clean @ 135#
  25 ft Rope Climb
  20 Box Jump @ 30"
  3 Muscle Up (or 10 C2B Pullup)
  15 Dips
  20 Double Unders
  5 Jingle Jangles (10m shuttle run)

Set 3: 8-8-8-8 (ME)
  Front Squat
(135#-155#-165#-175#)

Workout #2:
Swim

09APR2012

Workout #1: FBI PT Test
  1 min Situps (49)
  300 m sprint (39.8 sec)
  Max Rep Pushups (58)
  1.5 mi Run (8:19)
  Dead Hang Pullups (14)

Workout #2:
Set 1: 5-5-5-5 (ME)
  Deadlift
(315#-335#-355#-365#)

Set 2: 5x (95#-115#-115#-125#-135#)
  3 Push Jerk (Back Rack)
  3 Snatch Balance

Set 3: 4x (95#-115#-125#-135#)
  4 Hang Snatch
  4 Hang Squat Snatch
  4 Snatch
  4 Squat Snatch
  10 C2B Pullups

Notes:
  check the FBI's website if you want the exact standards.  had an issue with the bar getting slick on me with pullups, but when it comes to pushups... i'm just weak.
  After the deadlifts, my second workout was almost entirely form work... that's why the weights and reps are low.  I'm having an issue with the catch once I get above 135#, so I built these two sets to help build that overhead stability.

07APR2012

Workout #1:
Set 1: 3-2-2-1-1-1 (ME)
  Squat Clean
(155#-185#-205#-215#-225#-230#)

Set 2: 4x
  25 m Sled Drag
  25 m Sled Pull
  10 C2B Pullup
  15 AKB Swing @ 70#

Set 3:
  Handstand and L-Sit Work

06APR2012

Workout #1:
1.5 mi Run

Set 1: 4x
  25 Bench Press @ 135#
  500m Row
(1:35, 1:36, 1:41, 1:37)

Set 2: 5x
  10 Toes to Bar
  25 Double Unders

1.5 mi Run

05APR2012

Workout #1:
Set 1: 9x OTM
  3 Push Press @ 135#

Set 2: 3x
  20 Box Jump @ 30"
  10 Clean @ 135#
  10 C2B (or 3 Bar Muscle Up)
  15 Bicep Curls (ea) @ 30# DB
  15 Dips

Set 3:
  10 min Airdyne
  10 min Run

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Thruster
  25 Double Unders
(155#-175#-185#-195#-205#)

Set 2: 10-8-6-4-2
  OHS @ 95#
  HSPU
  25 Double Unders

Set 3:
  1 min Handstand
  1 min Rest
  45 sec Handstand
  1 min Rest
  30 sec Handstand

04APR2012

Set 1: 3x continuous

  1 mi Run (for time)

  50 Air Squat

  50 Walking Lunges

  1 min Situps

  400 m Jog

(5:25, 5:50, 5:55)

Set 2:  3x

  100 m sprint

  200 m jog

Set 3:

  25 crunches

  25 reverse crunches

  25 oblique crunches (ea)

  25 4-count supine bicycles

03APR2012

Workout #1:
  4 mi Tempo Run

Workout #2:
Set 1: 4x
  2 Hang Squat Clean
  2 Power Clean
(135#-155#-165#-175#f)

Set 2:
  30 Power Snatch @ 135#
(2:41)

Set 3: 20-15-10-5
  AKB Swing @ 70#

02APR2012

Workout #1:
Agility Drills

Workout #2:
Set 1: 5-5-5-5 (ME)
  Front Squat
(185#-205#-215#-225#)

Set 2: 5x
  3 Muscle Up
  6 Push Jerk @ 135#
  50m Farmer's Carry @ 2x70# KB

Set 3: 20-15-10-5
  HSPU
  Pistol (ea)

Set 4: 9-7-5
  Squat Clean Thruster @ 135#
  Bar Muscle Up

Notes:
  I'm forced to work out with my small group in the mornings.  Sometimes these will probably be solid workouts.  Today's was pretty weak sauce.  Only big issue was we did about 300 air squats... just in time for me to do my max effort front squats this afternoon.

30MAR2012

Workout #1:
Set 1:
  1 mile run
(5:10)

Set 2: 1-10-1 pyramid
  1x Strict C2B Pullup
  2x Hand Release Pushup
  3x Unsupported Situp

Set 3: 3x
  300m Sprint
  30 Air Squats
  20 Lunges (ea)

Workout #2:
Set 1: 3-3-3-3 (ME)
  Strict Press
(115#-135#-145#-155#)

Set 2: 10-9-8-...-1
  Bench Press @ 185#
  Burpee (10 ft target)

Set 3: 10-8-6-4-2
  Toes to Bar
  Alternating Bicep Curl @ 50#DB

Notes:
  Why bicep curls?  Because fuck you, that's why.