07JAN12

Kalsu:
100 Thrusters*
5 burpees on the minute every minute
... go until 100 Thrusters are complete

I had to do this with 50# DBs since I didn't have a bar at the gym.

06JAN12

Workout #1:
Set 1: 10 min AMRAP
  50 AKB Swing @ 53#
    then
  5 C2B Pullup
  10 Hand Release Pushup
  15 Front Squat @ 115#

You only do the AKB Swings once... once you're done with them  you rotate through the pullups, pushups, and squats as fast as possible until 10 minutes are up.  Count total reps (so 50 KB Swing + 30 reps per round + whatever else is left).
(179 - 4 rds + 5 pullups + 4 pushups)

Set 2: 10x (DE)
  2 Deadlift @ 225#
  3 KTE

Workout #2:
Hill Repeats
Ring Technique Work

05JAN12

Workout #1:
Set 1: 10x (Dynamic Effort... on the minute)
  2 Front Squat @ 165#
  5 Air Squat

Set 2:
  50 Squat Clean and Jerk

Set 3: 5-5-5
  Snatch Balance @ 75#
  HSPU

Dynamic Effort means the focus is on bar speed.  I used the air squats immediately following the front squats to "rehearse" the movement speed I wanted.

Initial Plan for Set 2 was to do this at 185# for time.  I made it through 6 reps then decided to drop the weight to 165#.  The Clean was manageable, but catching in a full front squat after the dynamic effort set highlighted how weak my legs are.  Finished 30 reps in 12:31, then dropped weight again to 135# and finished the last 20 in about 6 minutes.  I'll probably do this set again next week as power cleans and see if I can rock right through.

Snatch Balance resembles a behind-the-head jerk caught in the bottom of an overhead squat.  The point here is to drop under the bar as quickly as possible... you're not pushing up on the bar so much as extending your arms as your knees bend and feet spread for the catch, so the bar should remain in place while you move under it.

Workout #2:
Recovery Cardio (we did 4-5 mi road march fast and flat)

03JAN12

Workout #1:
Set 1: 8x
  5 Deadlift (135#-185#-225#-275#-275#-275#-275#-275#)
  5 Strict C2B Pullup

Set 2:  On the 2-minute Interval (until failure)
  3 Snatch @ (95#-115#-135#-145#-155#)
  5 AKB Swing @ 70#
  7 Box Jump @ 36"

Set 3:  3x @ (95#-115#-135#)
  3 Hang Snatch
  3 Snatch
  3 Squat Snatch
  3 Muscle Up

Workout #2:
5 mi Run (easy)

30DEC2011

Back in the States!

Set 1: 3-3-3-3-3
  Bench Press @ (205#-225#-235#-235#-235#)
  10 Clapping Pushups

Set 2: (for time)
  500m Row
(1:24)

Set 3: (for time)
  100 OHS @ 95#
  + 5 burpees every time you set down the bar (done after squats complete, included in time)
(13:17)

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)