11FEB2011

Workout 1:
5 Mile Run, moderate pace (throw in some hills)

5x (straight through):
  10 Pullups
  15 Pushups

10FEB2011

Workout 1:
3x:
  50 Burpees
  400 m Run

3x:
  5 Tire Flips (it should be a big tire)
  10 Strict CTB Pullups

Workout 2:
Core Warmup x3 (45#, 75#, 105#)

25 Parallette HSPU
200 m Waiter Walk @ 53# KB (100 m ea)
3x:
  5 Hang Clean @ 155#
  3 Push Press + 10 sec hold @ 155#
200 m Waiter Walk @ 53# KB (100 m ea)
3x:
  10 KB RDL @ 53# (5 ea)
  10 KB Windmill @ 35# (5 ea)
  10 GHD Situps
200 m Waiter Walk @ 53# KB (100 m ea)
25 Ankles to Bar

09FEB2011

Workout 1:
  5-6 mile run, moderate pace

Workout 2:
  400m Burpee Broad Jump (25:40)

Extra Credit:
5x:
  10 DB Curl @ 50# (5 ea)
  10 Overhead Skullcrusher @ 85#
  5 Strict Neutral-Grip Chinup
  10 Dips

08FEB2011

I'm going to start listing both workouts.

Workout 1:
8 x 400m Intervals, goal time 1:10, 1:2 work-rest.
Warmup & Cooldown are on you (1.5 mi each way, 7:30 pace)

Workout 2:
Core Warmup 3x (45#, 75#, 105#)

3x:
  10 Overhead Squat @ 135#
  10 Box Jump @ 36"
  10 GHD Situps

4x:
  10 Push Press @ 155#
  10 RDL @ 155# (5 ea)
  5 GHD Situps

20x Tampa Complex @ 135#

Notes:
  Tampa Complex consists of a deadlift, a hang clean, a front squat, a front lunge with each leg, and a push press.  Do not set the bar down until after push press is complete.  Movement starts and ends with the bar on the floor.
  Also, if you want to know what the Core Warmup consists of, just check back a few workouts.

07FEB2011

25 CTB Pullups

25 Bench Press @ 135# + 4 Chains (12-8-5)
  Rest w/ 5 Clapping Pushups

50 Ring Rows (12-10-9-10-9)

25 Bench Press @ 135# + 2 Chains (14-7-4)
  Rest w/ 5 Clapping Pushups

50 LDBR + Pushup @ 50# (25 ea) (16-14-12-8)

50 Bent Row @ 135# (15-12-11-12)

25 Ring Dips (10-6-4-5)

Extra Credit:
  Max Reps Uni DB Press @ 90#
  10 One-Arm Pushups (5 ea)
  Max Reps Alt DB Press @ 75#
  Max Reps Alt Incline DB Press @ 65#
  Max Reps CTB Pullups

04FEB2011

Warmup:
25 Burpee Pullups
25 Assisted Muscleups

7x:
  10 Alternating Incline DB Press @ 70# (5 ea)
  10 LDBR @ 70# (5 ea)
  5 Pullups
  5 Clapping Pushups

4x (70#, 80#, 90#, 90#):
  Max Reps Unilateral DB Press (9, 6, 4, 3)
  10 Inverted Rows

50 Dips

Extra Credit:
Bicep Burnout

Note:
  I know the pullups are friggin pathetic right now.  I don't know what my issue is but I haven't been able to do them well since I got back.  Feel free to do more.

03FEB2011

3x (45#, 75#, 105#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

5x:
  5 Overhead Squat @ 135#
  10 One Arm KB Swing @ 53# (5 ea)
  10 Box Jump @ 36"
  5 GHD Situps

3 Push Press + 10 sec hold @ 165#
3 Push Press + 10 sec hold @ 185#