29APR2011

Workout #1:
  Core Warmup 3x (45#, 95#, 95#)
  Clean and Press Warmup (65#-135#)

For Time:
  100 Clean and Press @ 135#
  5k Row
(37:10)

27APR2011

Workout #1:
Warmup
  10 HSPU
  15 Burpee Ladder Pullups

Set 1: 3x
  Tabata Row (4 min)
  25 Bench Press @ 135#

Set 2: 4x
  5 HSPU
  20 m Zombie Walk
  5 Ladder Pullups
  20 m Zombie Walk

Set 3:
  Scotty Bobs to Failure @ 50#
  Rest 1 Minute

Workout #2:
Warmup
  1 mi easy

Set 1: 10x
  30 sec sprint
  30 sec jog

Set 2: 3x
  800m hard
  400m recovery

Cooldown
  1 mi easy

26APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

20 GHD Situps
2-2-2 TGU (95#)
20 GHD Situps
4-4-4 Hang Clean (195#)
20 GHD Situps
6-6-6 Push Press (195#)
20 GHD Situps
8-8-8 SDHP (155#)
20 GHD Situps
10-10-10 One-Arm KB Swing (70#)

5-5-5-5 Overhead Squat (165#)

For each exercise, add weight with each set.  Weight listed is the max weight I did for each exercise today.

25APR2011

Workout #1:
Warmup
  25 Assisted Muscle-ups

Set 1: (15x)
  Max Reps Weighted Pullups @ 30# (rounds 1-5)
  Max Reps Bent Row @ 175# (rounds 6-10)
  3 Scotty Bob @ 65# (rounds 11-15)

  5 CTB Pullups (every round)
 
  5 Alternating Incline DB Press @ 70# (rounds 1-8)
  5 Alternating Flat DB Press @ 80# (rounds 9-15)

Workout #2:
  Easy 5 mi Run

22APR2011

Workout #1:
Core Warmup 3x (45#, 75#, 95#)

Set 1: 10-9-8-7-6-5-4-3-2-1 For Time
  Overhead Squat @ 135#
  HSPU
  Burpees
(17:45)

Set 2: 5x
  5 Front Squat @ 185#
  5 Box Jump @ 36"

21APR2011

Workout #1:
Warmup
  15 Burpee Ladder Pullups

Set 1: 8x
  8 Bench Press @ 155#
  5 Clapping Pushups
  250m Row

Set 2: 6x
  8 One-Leg Bent Row (4 ea leg)
  4 CTB Pullups

Set 3: 5-4-3-2-2
  Unilateral BB Press @ (75#, 75#, 85#, 95#, 95#)
  2x Ring Rows (feet elevated)

Set 4: 2x
  25 m Zombie Walk @ 2x53# KB

Workout #2:
5 mi Run -
  6 minute warmup, then 5x
  2 minute hard
  3 minute recovery
  Once intervals are complete, finish the 5 mi route as a cooldown.

20APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

Set 1: 3x
  10 Clean @ 135#
  500m Row
  10 DL @ 135#

Set 2: 3x
  20 Alternating One-Arm KB Swing @ 53#
  10 Sumo DL @ 135#
  10 Medicine Ball Slam @ 20#

Set 3: 4x
  Knees to Elbows Breathing Ladder, 1-Failure

Workout #2:
20 x 100m Swim