29JUL2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Back Squat + Good Morning @ 45#
  5 Ostrich (ea)
  5 Lunge (ea)
  5 HSPU

Set 1: 5x
  Bench Press @ 205# (4-4-4-3-3)
  5 Clapping Pullups
  5 Scotty Bob @ 50# DB

Set 2: 4x
  5 One Leg Squat @ 45# (ea)
  8 DL @ 225#
  4 Strict CTB Pullups

Set 3:
  10-8-6-4-2 Ring Dips
  5-4-3-2-1 HSPU

5 Ladder Pullups (big ladder)

28JUL2011

Workout #1:
Warmup:
  5 TGU @ 55# (ea)
  5 SLDL @ 55#
  5 OHS @ 55#
  3 TGU @ 75# (ea)
  5 SLDL @ 75#
  5 OHS @ 75#

Set 1: 3x
  5 Strict Press @ 95#
  5 Thruster @ 95#

Set 2: 5-5-5-5-3
  Clean & Jerk @ (135#-155#-175#-185#-205#)

Set 3: 5-5-5
  Hang Squat Snatch @ (95#-115#-135#)

Set 4: 3x
  5 Thruster @ 95#
  5 Box Jump @  42"

Set 5: 3x
  5 Thruster @ 135#
  3 Box Jump @ 42"

Workout #2:
5 mi Run -
  1 mi Easy
  1 mi Race Pace
  1 mi Easy
  1 mi Race Pace
  1 mi Easy

27JUL2011

Workout #1:
  5k Row (18:21)
  5 min Rest
  4k Row (14:59)
  4 min Rest
  3k Row (11:24)
  3 min Rest
  2k Row (7:31)
  2 min Rest
  1k Row (3:40)
Total Time: 1:09:53

Workout #2:
  Easy 8 mi Run

13JUL2011

Workout #1:
Warmup: 3x
  5 SLDL @ 45#-95#-95#
  5 OHS @ 45#-95#-95#
  5 FS @ 45#-95#-95#
  5 HSPU

Set 1: 5x
  3 OHS @ 175#
  5 Box Jump @ 36"

Set 2:  Thruster Breathing Ladders
  1-10 @ 95#
  1-12 @ 75#

12JUL2011

I'm in the process of tapering for a 70.3 triathlon this weekend.

4 mi Run
5x:
  10 Strict Pullups
  10 Pistols (5 ea)

09JUL2011

Workout #1:
2x:
  15 Clapping Pushups
  Run 100m
  15 Jumping Lunges
  Run 100m
  15 Air Squats
  Run 100m
  15 Burpees
  Run 100m

25 Pullups

2x:

  15 Clapping Pushups

  Run 100m

  15 Jumping Lunges

  Run 100m

  15 Air Squats

  Run 100m

  15 Burpees

  Run 100m

Workout #2:

  Run for 2 hours

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#