01APR2011

Workout #1:
  5 mi Hill Run

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

Set 1: (7x)
  5 Overhead Squat @ 135#
  10 Pistols (5 ea)

Set 2: (5x)
  10 RDL @ 155# (5 ea)
  5 Clean and Press @ 155#
  5 GHD Situps
  5 Heel Claps

Set 3: (3x)
  6 One-Hand Clean @ 95# (3 ea)
  6 Squat Snatch @ 95#
  6 KB Swing @ 70#

31MAR2011

Workout #1:
  7 mi Run - Cruise

Workout #2:
Warmup: (3x)
  5 Ladder Pullups
  5 HSPU on Parallettes

Set 1: (4x)
  7 Bench Press @ 185#
  5 Clapping Pushups
  250m C2 Row (1:50- pace)

Set 2: 10-10-8-8
  Bent Row @ 135#
  Pullups

Set 3: (3x)
  5 Alternating Incline DB Press @ 70#
  10 Inverted Rows
  5 Alternating Flat DB Press @ 70#
  5 LDBR @ 70#

30MAR2011

Workout #1:
  Hill Repeats

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

Set 1: (5x)
  5 Deadlift @ 225# (add 20# after each set.  last set should be done at 305#)
  5 GHD Back Extensions
  10 GHD Situps

Set 2: (5x)
  3 Clean + Press @ 175#
  5 Heel Claps
  7 Box Jumps @ 36"

Set 3: (3x, no rest in between)
  20 seconds Thruster @ 75#
  5 seconds transition/rest
  30 seconds KB Rack @ 2x53#
  5 seconds transition/rest

29MAR2011

Workout #1:
  Swim

Workout #2:
Warmup:
  10 Muscleups
  20 Assisted Muscleups
  10 HSPU

Set 1: (7x)
  5 Bench Press @ 135# + 4 Chains
  4 Ladder Pullups

Set 2:
  50 Scotty Bobs @ 65#

Set 3:
  Unilateral DB Press @ 75# (5-5-5-5-5 ea)
  Strict CTB Pullups (10-8-6-4-2)

Notes:
  Ladder Pullups - Find a "dual" pullup bar... one bar 6-12" above the first.  Do a pullup, then hop to the next bar.  Do another complete pullup, then drop to the lower bar.  That's one rep.
  Scotty Bob = LDBR+Pushup = pushup, row one DB, pushup, row other DB = one rep.

09MAR2011

Workout #1:

  5 min warmup, then sprints (sprint in bold, recovery in normal font)

  20/10 20/20 20/30 20/40 20/50 20/60

  15/10 15/20 15/30 15/40 15/50 15/60

  10/10 10/20 10/30 10/40 10/50 10/60

Workout #2:

08MAR2011

20-15-10-5
  Thruster @ 95#
  Burpee Pullup
  One Arm Alternating KB Swing @ 53#

07MAR2011

Tabata C2 Row (4 min)
50 Unilateral DB Press @ 70# (25 ea)
Tabata C2 Row (4 min)
50 Alternating Incline DB Press @ 65# (25 ea)
Tabata C2 Row (4 min)
25 Decline Bench Press @ 185#