04MAR2011

Workout #1:
2000m Swim (broken down however you can complete it)

Workout #2:
Core Warmup x3 (45#, 95#, 115#)

"Hutch"
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (for time)
  DL @ 185#
  KB Clean and Press @ 2x45#
  Box Jump @ 36"
  Back Squat @ 135#
  10 LDBR+Pushup (5 ea, don't multiply by the above numbers unless you're a real sadist)
(1:01:53)

03MAR2011

Workout #1:
Easy run to gym (~1.5 mi)

Core Warmup x3 (45#, 95#, 95#)

21-15-9
  SDHP @ 95#
  Overhead Squat @ 95#
this was the CF WOD posted at our gym.  finished in 5:02.

20 One-Leg GHD Situps (10 ea)

Practice One-Arm Handstands, Reverse Hyper, Hamstring Hold

Easy Run back from gym (~1.5 mi)

Workout #2:
Warmup:
  25 Assisted Muscle ups
  25 Inverted Rows
  25 Pushups

10-9-8-7-6-5-4-3-2-1
  BP @ 185#
  Burpee Pullups

5x:
  14 Unilateral DB Press @ 75# (7 ea)
  10 One-Arm Pushup (5 ea)

5x:
  10 LDBR+Pushup (5 ea)

3x:
  10 Cable Lat Pushdowns (50#-60#-60#)

02MAR2011

Workout #1:
5 mi Tempo Run (90% race pace - 33:08)

Workout #2:
Core Warmup 3x (45#, 95#, 115#)

10 TGU @ 55# (5 ea)

25 DL @ 185# + 4 chains (focus on form)

10 TGU @ 55# (5 ea)

4x:

  25m Farmer's Carry @ 2x70# KB

  5 HSPU

  25m Farmer's Carry @ 2x70# KB

  5 Hang Clean @ 135#

  50m Briefcase Carry @ 70# KB

  5 SDHP @ 135#

  50m Briefcase Carry @ 70# KB

  5 Push Press @ 135#

  50m Front Rack Carry @ 135#

25 Ankles-to-Bar

Workout #3:

6-8 mi Easy Run

I know, this is starting to push overtraining.  Oops.

01MAR2011

Workout #1:
APFT (82, 89, 11:32)
not my best... especially upset with the run... but i scored on the extended scale in each event so i'm ok with it for now.  i could definitely feel the extra body mass.  i need to get back down to 195.

Workout #2:

Warmup:

  10 muscle ups

  10 burpee pull-ups

  10 HSPU

AMRAP in 20 min:

  250m Row

  5 pullups

  10 pushups

  15 air squats

  20 GHD situps

7x:

  max reps bent row @ 135# + 4 chains

  match reps pullups

  max reps bench press @ 135# + 4 chains

  match reps ring pushups

3x:

  10 unilateral db press @ 75# (5 ea)

  10 one-arm pushups (5 ea)

50 ring rows (feet on box)

25FEB2011

Easy 500m Row

Core Warmup x3 (45#, 95#, 115#):

  5 SLDL

  5 Overhead Squat

  5 Good Morning

  5 HSPU

  5 GHD Situps

For Time (stolen from CF.com yesterday):

  Row 1000m

  50 DB Snatch @ 40#

  Row 750m

  35 DB Snatch @ 40#

  Row 500m

  20 DB Snatch @ 40#

(13:48)

3x:

  40 sec RDL @ 155#

  20 sec Push Press @ 155#

  1 min recover

3x @ 95#:

  5 SDHP

  5 Thruster

  5 SDHP

3x:

  5 5-count GHD Situp (5 sec down, 5 sec up)

  5 5 sec GHD Ham Hold

20 One-Leg GHD Situp (10 ea)

24FEB2011

No run... roads/sidewalks are too icy and I'm still nursing that injury.  I did some light work on a treadmill but nothing to post.

Warmup:
  1000m Easy Row (3:40)
  Bench Press Warmup

7x: (27 min total)
  5 BP @ 155# + 4 Chains
  5 CTB Pullups
  500m Row (1:36, 1:39, 1:41, 1:41, 1:41, 1:43, 1:42)

50 LKBR + Pushup @ 70# (12-10-10-10-8)

23FEB2011

Workout #1:
3x Tabata Row (1140m, 1120m, 1122m)

Workout #2:

Core Warmup 3x (45#, 95#, 115#)

10 Parallette HSPU

15 GHD Situp

30-20-10 (for time - 7:20)

  DL @ 230#

  Push Press @ 115#

10 Parallette HSPU

15 GHD Situp

Practice:

Parallette HS

HS Walk

One-Hand HS