05APR2011

Core Warmup x2 (45#, 95#)

For Time @ 95#:
  20 Thrusters
  20 SDHP
  20 Push Press
  20 Overhead Squat
  20 Front Squat
Every minute do 4 burpees (on the minute)
(6:36)

25 Heel Claps
200 m 90# Underhand Plate Carry

TGU 2-2-2-1-1 (finished at 105#)

04APR2011

Warmup:
  10 Muscleups
  20 HSPU

Set 1: (5x)
  7 Bench Press @ 185#
  7 CTB Pullups
  10 Alternating DB Press @ 50# (ea)
  10 One-Leg Unilateral Bent Row @ 50# (ea)

Set 2:
  50 Ring Pushups
  50 Ring Rows

Set 3:
  Bench Press @ 135# + 4 Chains (3-4-4)
  Strict CTB Pullups (4-5-5)

02APR2011

4 Rounds (for time):
10 Pullups
.25 mi Hill Run (up)
10 HSPU
.25 mi Hill Run (down)
25 Air Squats

20:13 (wearing plate carrier)

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.