08JUL2011

Warmup: 3x
  5 OHS @ 45#
  5 FS @ 45#
  5 HSPU

Set 1: 5x
  5 RDL (ea) @ 155#-175#-175#-185#-195#
  8 Heel Claps

Set 2: 4x
  3 Clean Complex @ 95#-115#-135#-135#
  (Clean Complex = Hang Clean, Hang Clean + Front Squat, Hang Squat Clean, Squat Clean)

Set 3: 21-15-9
  OHS @ 135#
  Push Press @ 135#

28JUN2011

Sorry for the gap... I was out of the area for work.  I'll post this one that I did, but it'll start up again next week after my race this saturday.

Warmup:
  10 OHS @ 45#
  10 Front Squat @ 45#
  25 Air Squat
  10 CTB Pullup

Set 1:
  2500 m Row
  every 500m, get off the rower and do a 25m set of suicides, stopping at 5m intervals
  (8:19) *note* this is only my time on the rower, does not include time running

Set 2: 2x
  25m thruster walk @ 95# (walk 5m, stop, do 1 thruster, walk to the 10m mark, do 2 thrusters, etc...)

Set 3: 5-5-5-5-5
  Front Squat
  Walk 5m

Set 4: 2x
  30 m tire flip @ 330#

15JUN2011

Workout #1:
Warmup: 3x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 HSPU

Set 1: 10-8-6-4-2 @ 105#
  Deadlift
  Bent Row
  Hang Clean
  Front Squat
  Push Press
  Back Squat

Set 2: 5-4-3-2
  Deadlift (275#-295#-325#-345#)
  7 Heel Claps

Set 3: 3x
  3 Squat Snatch @ 135#
  5 Hang Clean @ 135#
  7 Clapping Pullups

11JUN2011

Warmup:
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 HSPU
  GHD Stretch
  5 DL @ 135#
  5 Push Press @ 135#
  5 DL @ 185#

Set 1: continuous/for time
  21 DL @ 225#
  50 Air Squat
  21 Push Press @ 135#
  15 DL @ 225#
  50 Air Squat
  15 Push Press @ 135#
  9 DL @ 225#
  50 Air Squat
  9 Push Press @ 135#

Set 2: 2x
  5 Squat Snatch @ 135#

Set 3:  5-3-1
  Front Squat @ 185#
  Box Jump @ 42"

10JUN11

Workout #1:
Warmup:
  10 Front Squat @ 45#
  5 Slow CTB Pullups
  10 OHS @ 45#
  5 Burpees
  5 HS Hip Touches

Set 1:  21-15-9
  Push Press @ 95#
  Pullup
  Clapping Pushup

Set 2:  7-5-4-3
  Bench Press (185#-205#-205#-215#)
  250m Row

Set 3:  3x
  10 Thruster @ 40# DB
  5 Clapping Pullups

Workout #2:
4.5 mi Run

09JUN11

Workout #1:
  80 min Bike Ride

08JUN2011

Workout #1:
Warmup:
  10 OHS @ 45#
  5 HSPU
  10 Front Squat @ 45#
  5 HSPU
  10 Straight Leg DL @ 45#

Set 1: 4x
  4 DL @ (225#-275#-315#-315#)
  10 One Arm KB Swing @ 53# (alternating, ea)
  10 Heel Clap

Set 2: 5-4-3-3-2-2
  Clean @ (155#-175#-195#-205#-205#f-205#f)
  Ring Dip

Set 3: 5-5-5
  Squat Snatch @ 115#
  Ladder Pullup

Workout #2:
Warmup:
  5 TGU @ 50# (ea)
  10 Manmakers @ 50# DB

Set 1: 5x
  5 Strict Press @ 50# DB
  10 Clapping Pushups

Set 2: 3x
  6 One-Leg DB Row @ 50# (ea)
  4 Push Press @ 50# DB
  2 Manmakers @ 50# DB