12JAN12

Workout #1:
Set 1: 2 min AMRAP @ 115#
  Deadlift
  Power Clean (from the floor)
  Front Squat
  Push Jerk
  Back Squat
  Push Jerk (from back rack)
movements can flow into each other... as long as 1 - bar touches the ground following the deadlift 2 - you hit below parallel on the squats and 3 - you full extend and lock out knees on the jerks

Set 2:  3x
  10 Snatch Balance @ 115#
  10 Clean High Pull @ 115#

Workout #2:
Ring Technique Work

11JAN12

Workout #1:
Set 1: 5-3-2-2-1-1
  Bench Press @ (185#-205#-215#-225#-235#-245#)

Set 2: 5x
  Bench Press @ 135# + 2 chains (16-14-14-13-13)
  Burpees (4-6-6-7-7)
total reps each round = 20... once you hit failure on bench roll off and finish off the round with burpees

Set 3: 10-8-6-4-2 (unbroken)
  KTE
  GHD Situp

Workout #2:
5 mi Run w/ Pickups (warmup, then 1 min at speed, 4 min recovery, until run complete)

10JAN12

Workout #1:
Set 1: 8x (DE)
  2 Back Squat w/ Hop @ 155#
  3 Air Squat w/ Hop

Set 2: 9-6-3 for time
  Thruster @ 165#
  Muscle Up
(4:44)

Set 3:
  1-10 Thruster Breathing Ladder @ 95#
  Rest 3 minutes
  1-10 Thruster Breathing Ladder @ 75#

Set 4: 3-3-3
  Squat Clean & Jerk + 15s hold @ (95#-135#-185#)
focus on technique...

Workout #2:
5-6 mi Run (recovery pace)

09JAN12

Workout #1:
Set 1: 5-5-5-5-5-5
  Deadlift @ (225#-275#-295#-305#-315#-315#)

Set 2: 5x (for time)
  5 Sumo Deadlift @ 135#
  7 Clapping Pullups

Set 3:
  5 Bear Complex @ 95#
  Rest 2 minutes
  5 Bear Complex @ 115#
  Rest 2 minutes
  5 Bear Complex @ 135#
*Bear Complex = Deadlift, Hang Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (from back rack)

Set 4: 3x
  5 Snatch/C&J @ 155#
  5 Muscle Up
*Switch to C&J when snatch form fails

Workout #2:
4 mi Tempo Run (i.e. fast, on edge of panic breathing)

Relatively quick/short work today... have to move some scheduled metcons/speedwork around this week because of a few other requirements.  It'll get done.

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)