26MAY2011

Warmup: 3x
  10 Clapping Pushups
  10 Front Squat @ 95#
  10 Push Press @ 95#

Set 1: 5x
  10 Clean and Jerk @ 135#
  25 Air Squat

Set 2: 5-4-3-2-1
  Overhead Squat @ 155#
  Box Jump @ 36"
  RDL @ 155# (ea)
  HSPU
  CTB Pullup

23MAY2011

Workout #1:
Warmup: 2x
  10 Clapping Pushups
  10 Overhead Squat @ 45#
  5 Slow CTB Pullups
  5 HSPU

Set 1: 3-3-3-3 (build)
  Thruster (185#)
  Weighted CTB Pullup (53# KB)
  Bench Press (235#)

Set 2: 25-20-15
  Pullup
  Ring Dip
  Thruster @ 75#
  500m Row

Workout #2:
Warmup:
  800m Run
  5 TGU @ 53# KB (ea)

4x:
  15 One-Arm KB Swing @ 53# (ea)
  25m Broad Jump
  15 KB Snatch @ 53# (ea)
  5 HSPU

21MAY2011

ENTIRE WORKOUT DONE WITH WEIGHT VEST
Warmup:
800m Run

5x 10 KB Halo @ 35# (each direction) on the 1:00
400m Run
5x 50m Medicine Ball Throw @ 20#, run back to start, on the 1:00
400m Run
5x 20m Broad Jump on the 1:00
400m Run

20MAY2011

Workout #1:
Warmup:
  15 Clapping Pushups
  15 Overhead Squat @ PVC
  15 Front Squat @ 45#
  5 HSPU

Set 1:  AMRAP (5 mins)
  3 DL @ 275#
  7 Push Press @ 50# DB
(7 rds)

Set 2: 4x
  3 KB Snatch @ 70# (ea)
  10 CTB Pullups

Set 3: 4x
  3 Hang Clean @ 165#
  5 Front Squat @ 165#

Skill Dev:
  One-Hand Barbell Clean
  One-Hand Barbell Snatch

Workout #2:
7 mi Run (easy)

06MAY2011

Workout #1:
Warmup:
  10 Overhead Squats (PVC)
  10 Front Squats (PVC)
  10 Air Squats
  10 Overhead Squats (PVC)
  5 SLDL @ 45#
  5 Overhead Squats @ 45#
  5 Good Morning @ 45#
  5 HSPU
  5 GHD Situps

Set 1:
  10 TGU @ 65#
  500m Row (1:41/500)
  8 TGU @ 65#
  400m Row (1:42/500)
  6 TGU @ 75#
  300m Row (1:40/500)
  4 TGU @ 85#
  200m Row (1:39/500)
  2 TGU @ 95#
  100m Row (1:30/500)

Workout #2:
...something easy... sports, light jog, whatever... i'm broke off.

05MAY2011

Workout #1:
Warmup:
  500m Row
  5 Ladder Pullups
  15 DB Press @ 50#

Set 1:
  10 HSPU
  20 CTB Pullups
  30 Bench Press @ 185#
  40 DB Bent Row @ 45#
  50 Strict Pushups
  50 Pullups
  40 Bench Press @ 135#
  30 SDHP @ 135#
  20 Clapping Pushups
  10 Scotty Bob @ 50#

Cooldown:
2k Row

Workout #2:
5 mi Run
  starting at the 5 min mark, elevate pace for 1 minute every 3 minutes (complete 8 times.  don't slow to a "recovery" pace when not at an elevated pace... just push yourself for a minute then come back to a barely conversational pace)
(32:44)

04MAY2011

Workout #1:

Squat Warmup
  15 Overhead Squats (PVC)
  15 Front Squats (PVC)
  15 Air Squats
  15 Overhead Squats (PVC)
*focus is stretching and form.  one of my buddies has been working out with me but lacks the flexibility in his hips, ankles, and wrists to do overhead squats and front squats with proper form.  this was designed to help that and warm up all necessary muscles.
Core Warmup 3x (45#, 95#, 95#)

Set 1: 4x
  5 Deadlift (135#, 185#, 225#, 225#)
  5 Hang Clean (75#, 95#, 135#, 135#)
  5 Power Clean (75#, 95#, 135#, 135#)
  5 Squat Clean (75#, 95#, 135#, 135#)
*focus here is on technique.  this is the rough workout, but you should have at least one person spotting/correcting you as you progress.  we also did a few drills (specific to the clean) that aren't listed here in between the "official" sets

Set 2:
  20 Sumo DL @ 225#
  30 RDL @ 165#

Set 3: 5x
  30 sec Glute-Ham Hold (arms out like superman)
  30 sec KB Rack @ 53# (ea)

Workout #2:
4 mi Run
3 x 200m Build Sprints

Workout #3:
3 mi Run (85-90%)