22DEC2011

Set 1: 8x On the Minute (DE)
  2 Thruster @ 115#
  3 Box Jump @ 36"

Set 2:
  25 Strict Press @ 115#
  25 Push Press @ 115#
*every time you stop to rack the bar you have to do 2 muscle ups.  took me 5 sets to get through the strict presses, did the push presses unbroken

Set 3: 20-16-12-8-4
  Single-Leg GHD Situps (split reps evenly between legs)
  Hand-Release Pushups

21DEC2011

Workout #1:
Set 1: 8x (Dynamic Effort) on the minute
  2 Back Squat @ 155#
  5 Air Squat Hop

Set 2: 5x
  5 RDL @ 155# (ea)
  5 C2B Pullup
  5 Box Jump @ 36"
  1 min rest

Set 3: 7000# Ground-to-Overhead
  26 Snatch @ 135#
  26 Clean and Jerk @ 135#
(9:16)

Squat Hops just involve leaving the ground at the top of your range of motion to encourage full extension and explosive movement.  Dynamic Effort means working at 1/2-2/3 of your 1RM and focusing on maximizing bar speed.  7000# at 135# per rep requires 52 reps... I split it in half just to work on my snatch, but the clean and jerks are much faster.

Workout #2:
Set 1: 21-15-9
  Clean @ 155#
  GHD Situp
(around 6 minutes)

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.