30AUG2011

Warmup: 2x
  6 OHS @ 45#
  6 Back Squat @ 45#
  6 SLDL @ 45#
  6 HSPU

Set 1: 4x
  4 RDL (ea) @ (165#-165#-185#-185#)
  4 HSPU
  8 Toes-to-Bar (V-Ups)

Set 2: 10 @ 135# - 8 @ 155# - 6 @ 175# - 4 @ 185#
  Squat Clean
  2 Push Jerks

29AUG2011

Workout #1:
Warmup: 2x
  10 Air Squats
  8 OHS @ 45#
  5 Ostrich (ea)
  5 Strict Pullup

Set 1: 6x
  8 Front Squat @ (135#-155#-165#-175#-185#-185#)
  4 Pistol (ea)

Set 2: 9-15-21
  CTB Pullup
  Thruster @ 135#

Set 3: 5x
  10s L-Sit
  30s Rest
  5 Wall Ball @ 20#/12'
  30s Rest

Workout #2:
9 mi Easy Run

26AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 Ostrich (ea)
  5 HSPU

Set 1: 3x
  5 OHS @ (135#-155#-185#)
  10 Box Jump @ 38"

Set 2: 5x
  2 Snatch Complex (95#-115#-115#-135#-135#)

Set 3:
  9 Clean and Jerk @ 115#
  6 Clean and Jerk @ 145#
  3 Clean and Jerk @ 175#
  1 Clean and Jerk @ 205#

 --

  I'd planned on completing the C&J pyramid, but found that I had torn a pretty decent sized chunk of skin off of one of my fingers and didn't have my tape with me, so I cut it off.  There also isn't a TON of work done here... I spent a fair amount of time coaching.  I'm planning on doing some hill running later in the day.

24AUG2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 Ostrich (ea)
  10 Air Squat
  Deep Breathing...

Set 1: "moderation" - for time
  100 pullups
  500m Row
  75 AKB Swing @ 70#
  500m Row
  50 Thruster @ 95#
  500m Row
  25 Clean and Jerk @ 135#
  500m Row
(37:09)

Workout #2:
Easy Run.  Seriously, easy 3-4 mile run.

23AUG2011

Workout #1:
Swim, focus on technique

Workout #2:
90 min Bike Ride

 --

  Spent today trying to get back into triathlon-focused training.  Most of my time in the pool was spent doing various drills and a few sprints.  Only did about 1500m.

22AUG2011

Workout #1:
Warmup: 2x
  10 OHS @ 45#
  5 FS @ 45#
  5 Ostrich (ea)
  5 Pullup

Set 1: 9-7-5
  Pullup
  Ring Dip
  Hang Squat Snatch @ (95#-115#-135#)

Set 2: 4x
  5 OHS @ (135#-135#-155#-155#)
  5 FS @ (135#-135#-155#-155#)
  15 Air Squat

Set 3: 6-8-10
  Thruster @ 95#
  AKB Swing @ 70#

Workout #2:
5 mi Run, moderate pace (36:10)

21-15-9
  Knees to Elbows
  Toe Touches
  Heel Claps

 --

  We started the run with the intent of doing an "easy 5-miler" to recover from the weekend, but ended up running the last 2.5 miles in 16 minutes.  Oops.
  Shoulder still feels a little iffy from the TGUs a few weeks ago.  It makes me laugh a little bit, because my legs have no problem with the weight on OHS, but my shoulders don't feel like holding it.  Either way, the thrusters afterwards felt laughably easy.

20AUG2011

40 Burpees
4 Kerry Park Stair Loops
30 Burpees
3 Kerry Park Stair Loops
20 Burpees
2 Kerry Park Stair Loops
10 Burpees
1 Kerry Park Stair Loop

22:20 (w/ plate carrier)