20DEC2011

Workout courtesy of Stoneway CF...

Set 1:  3x
  1 minute Tire Flips
  1 minute rest

Set 2: 3x for time
  12 Overhead KB Lunge @ 53#x1
  9 Front Squat @ 135#
  6 KTE
(3:25)

Set 3: 3x
  1 min Bench Press @ 145# (23-19-13)
  1 min Elevated Pushups (14-14-14)
  1 min Rest

Oh, and throw in a 4 mile run there and back.

19DEC2011

Set 1: 5x
  5 Push Press @ 165#
  10 AKB Swing @ 70#
  200m Run
(7:56)

Set 2: 3-Rep Snatch Tabata
  (75#-85#-95#-105#-115#-125#-135#-145#x2)

16DEC2011

Set 1: 8x
  2 Deadlift @ 225# on the minute (dynamic effort... focus on bar speed with proper form)

Set 2:
  25 Snatch @ 135#
  25 Clean and Jerk @ 135#
  25 Clean @ 135#
  25 Hang Clean @ 135#
+ 5 burpees on the minute until complete
(22:40)

15DEC2011

Workout #1:
Set 1: 2-2-1-1-1
  OHS @ (135#-155#-175#-185#-195#f)

Set 2: 5x
  5 Parallete HSPU
  5 Front Squat @ 185#

  Left shoulder started to squirrel out on me as I got heavier on the OHS.  Not sure how else to approach a 1RM.

Workout #2:
  15 Strict Muscle Ups

Set 1: 5-4-3-2-1
  Half Iron-Cross (ea)
  Curl Up&Over

  The second workout was all ring technique work.  For the half iron-cross, we would muscle up onto the rings, lower into the bottom of the dip, and then extend out one arm, bring it back in, extend out the other, etc.  The Curl Up&Over looked like a toes-to-bar done on rings, but continued until the body was folded 75% of the way over in a pike... then we would curl back around to the start position.  Focus on keeping arms straight and not using your biceps to control the movement.

14DEC2011

Set 1: 5x
  5 Bench Press @ (195#-205#-205#-205#-205#)
  10 Pullups
  500m Row

10 Alternating DB Press @ 50# (ea)
10 Alternating DB Press @ 45# (ea)

Bench Press set is supposed to be a 5RM type effort.  Complete each round, then rest as necessary.  I started on the high side and didn't have a spotter... otherwise I might have been able to grind out a few sets of 215#.

500m Rows should not be a slouch.  They should hurt.  And they did.

13DEC2011

Set 1: 4x
  5 Deadlift @ (225#-275#-295#-295#)
  5 GHD Ham Raises
  10 GHD Situps
  10 KB Snatch @ 35# (ea)

Set 2: 4x
  5 KB Swing Progression @ (35#-53#-70#-70#)
  5 Deadlift @ 135#

Focus was on max effort deadlift to start... form started to degrade, so I switched it up.  Used a KB Swing Progression (1 RKB Swing, 1 KB Swing, 1 AKB Swing = 1 rep) to continue to work the hips and added light deadlifts for form after each.

12DEC2011

"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
(37:50)

then an easy 4 mile run.

slightly pissed because my time is a minute slower than the last time i did this set... won't offer excuses.