02MAY2011

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

Set 1: 7x
  5 Overhead Squat @ 155#
  10 Thruster @ 95#
  5 Front Squat @ 155#
  10 Lunge Jump (ea)

Set 2: 4x continuous
  25 Air Squats
  50m Walking Lunge

Workout #2:
Warmup: 1.5 mi Run

KB Technique - Swing, One-Arm Swing, Clean, Snatch

5x:
  20 One-Arm KB Swing @ 53# (ea)
  15 Squat Snatch @ 53# (ea)
  10 Clean @ Press @ 53# (ea)
  5 Scotty Bob @ 50# (ea)

KB Technique - TGU, RDL, Overhead Lunge

1.5 mi Run

01MAY2011

Workout #1:
  8 mi Run

Workout #2:
Warmup:
  15 Bench Press @ 135#
  5 Burpee Pullups

Set 1: 10-8-6-4-2
  Unilateral DB Press @ 70#-90# (add 5# each set)
  Burpee Pullups

Set 2: 5-6-7-8
  Alternating Incline DB Press @ 75#
  CTB Pullups

Set 3: 5x
  10 Bent Row @ 135# + Chains
  10 Clapping Pushups
  250m Row

Set 4: 3x
  HSPU to failure
  L-Pullups to failure

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"