17OCT2011

Workout #1:
Tabata Thrusters @ 40# DBs
1 min rest
Tabata T-Pushups
1 min rest
Tabata Burpees
1 min rest
Tabata Bottom-to-Bottom Squats

 --

still rehabbing a lower back injury... most of the pain is gone, but i didn't want to hit the first workout back too heavy.  this might sound weird, but i think i like tabata burpees.

13SEP11

Workout #1:
Set 1: 20-15-10-5
  CTB Pullup
  Strict Press @ 75#
  Wall Ball @ 12/20#

Set 2: 20-15-10-5
  Bench Press @ (135#-155#-165#-185#)
  5 CTB Pullup

Set 3: 10-10-10
  AKB Swing @ 53#
  Ring Dip

12SEP11

Workout #1:
Warmup:
  1.5 mi Run

Set 1: 15-13-11-9-7-5-3-1
  OHS @ 95#
  AKB Swing @ 70#
  Thruster @ 95#

Set 2:  8-8-8
  DL @ (45#-95#-135#)

Cooldown:
  1.5 mi Run

 --

  With the second set I was really focusing on form... specifically leaning back at the start of the deadlift.  Because I'm tall, I tend to struggle getting low enough at the start of the lift.  Today I practiced sitting down and dragging the bar up my shins to start the pull.

09SEP2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Behind-the-Neck Press @ 45#
  5 HSPU
  5 CTB Pullup
  5 Ostrich (ea)

Set 1:
  8 OHS + 8 Thruster @ 95#
  8 OHS + 8 Thruster @ 115#
  7 OHS + 7 Thruster @ 135#
  6 OHS + 6 Thruster @ 155#
  15 OHS + 15 Thruster @ 95#

Set 2:
  25 Hang Squat Snatch @ 95#
  20 Hang Squat Snatch @ 115#
  15 Hang Squat Snatch @ 135# (hit grip failure after 8)


Workout #2:
5 mi Run (35 min)

 --

  I've been doing tri-specific stuff (i.e. bike rides) since I have a race coming up, so I haven't been posting workouts.  You don't need me to tell you to go out and run or ride a bike, so I usually just post the fun/creative stuff.

 --

Workout #3:
Set 1:
  3 DL @ 275#
  3 DL @ 325#
  3 DL @ 345#
  3 DL @ 365#
  3 DL @ 385#

Set 2:
  3 C&J @ 135#
  3 C&J @ 165#
  3 C&J @ 185#
  3 C&J @ 205#
  3 C&J @ 215#

  --

  Had to go back to the gym and get out some aggression.  Haven't done heavy deadlifts in a while... they felt good.  I stopped adding weight when I felt like I was starting to lose form.

01SEP2011

Warmup: 2x
  8 Air Squat
  8 OHS @ 45#
  8 Good Morning @ 45#
  5 Ostrich (ea)
  5 HSPU

  10 OHS @ 95#
  5 Back Squat @ 95#

Set 1:
  5 OHS @ 135#
  5 OHS @ 155#
  5 OHS @ 175#

Set 2:
  30 Hang Squat Snatch @ 95#
  20 Hang Squat Snatch @ 115#
  10 Hang Squat Snatch @ 135#

Set 3:
  30 Thruster @ 95#
  20 Thruster @ 115#
  10 Thruster @ 135#
  6 Thruster @ 155#
  4 Thruster @ 175#
  2 Thruster @ 195#

   --

  Bodyweight Thrusters... fuck yeah.

31AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 SLDL @ 45#
  5 HS Shoulder Touches
  5 GHD Situps

Set 1: 4x
  6 Bench Press @ 135# + 4 chains
  3 Weighted Pullups @ 70# (2x35# KB)
  6 CTB Pullups
  9 Ring Dips

Set 2:
  50 Scotty Bob @ 50#

 --

  Between the first two days this week and a soccer game last night, my legs were toasted this morning.  I deliberately left them out today hoping they'd recover enough for me to work OHS and Snatch tomorrow.

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