06FEB2012

Set 1: 3-3-2-2-1-1 (ME)
  Squat Clean @ (155#-175#-185#-195#-205#-215#)

Set 2: 5x
  10 Front Squat @ 115#
  7 HSPU
  4 Box/Depth Jumps @ 40"

Set 3: 8 min AMRAP
  5 Squat Clean & Jerk @ (95#-115#-135#-155#)
  15 Wallball @ 20#/12'
*add 20# to the clean and jerk with each round
(4+9)

Set 4: 4x
  5 Snatch Balance with 5s hold at bottom @ (75#-95#-115#-135#)
  5 Waist-to-Bar Pullups

Set 5: 1 Rep OTM until Failure
  Push Jerk
*start at 135#, add at least 10# per round
(215#)

04FEB2012

12 min AMRAP:
  12 Box Jump @ 24"
  6 Thruster @ 95#
  6 Bar-Facing Burpees
(7+14)

03FEB2012

Workout #1:
Set 1: 5 min to find 2RM Back Squat
(255#)

Set 2: Thruster Ladder
  Start at 50# less than your previous 1RM.  Do 1 Thruster every 30 seconds, adding 10# after each successful rep.  Score heaviest successful lift.
(205#)

Set 3:
  30 Bear Complex on the 30s
  Start at 175#, drop weight as necessary.  Once you drop weight, you can't put it back on.  If you miss a rep or miss a time hack, drop weight.  Post final weight.
(115#)

Workout  #2:
  4.5 mi Road March w/ min 55# Ruck - goal = 1 hour
(56:00)

02FEB2012

Workout #1:Set 1: 2 OTM  for 10 min (DE)
  First 5 - Clean High Pull @ 135#
  Last 5 - Deadlift @ 225#

Set 2: 15 min AMRAP
  1 Romanian DL @ 185# (ea leg)
  1 Scotty Bob @ 50# DB
  1 GHD Situp
  2 RDL (ea)
  2 Scotty Bob
  2 GHD Situp
  3 RDL (ea)...
*count each deadlift as an individual rep, but each scotty bob counts as 1 rep (pushup, r row, pushup, l row = 1)
(90)

Set 3: 10-8-6-4-2 (continuous)
  Stone-to-Shoulder @ 50# (split evenly between shoulders)
  AKB Swing @ 53#
*rest three minutes, then repeat
(3:01 the second time through, forgot to time the first)

Workout #2:
  5 mi Run - 80%

Notes:
  On Set 2 my buddy (who is 25# smaller than me but has a great motor) did the RDLs at 95# and Scotty Bobs at 30#... and scored 153.  The 3rd Set is decent for motor development, but it's short.  Adjust weights as necessary to keep yourself moving.  I started to run into grip issues with the RDLs.

01FEB2012

Workout #1:
Set 1: 6x
  5 Bench Press @ 4 chains + (135#-155#-175#-185#-185#-185#)
  2 Strict C2B Pullup @ (45#-50#-55#-60#-70#-80#)
*weighted pullups are max effort... working up to 2RM

Set 2: 5x
  10 Strict Press/Push Press @ 135#
  100 Single Unders
  10 Double Unders

Set 3:
  50 Ring Pushups (feet above rings)

Workout #2:
  Recovery Run

Notes:
  Set 1 - add weight until you can only manage 5 reps of the bench.  The actual max effort focus is on the pullups.  I call for strict because kipping with that much weight hanging between your legs can result in injury.
  Set 2 - Do strict presses until failure, then complete the reps through 10 with push presses.  Yes, I suck at jumping rope, so the SU/DU stuff was to 1 - keep my heart rate up and 2 - get some practice with DUs.

31JAN2012

Workout #1:
Set 1: 3 OTM for 10 Minutes
  First 5 - Box Front Squat @ 155#
  Last 5 - DE Front Squat @ 115#

Set 2:
  10 Parallette HSPU
  10 Nose-to-Floor HSPU
  5 CF Standard HSPU

Set 3: for time...
  100 Overhead Squats @ 105#
*every time the bar touches the ground you owe 5 burpees at the end of the workout (factored into time)
(11:55)

Set 4: 5x
  Shoulder Stone (right side)
  6 Squats
  Shoulder Stone (left side)
  6 Squats
  12 GHD Situps
(8:30 ish)

Workout #2:
  4 x 200m on the 2:00 (goal should be 30 seconds for each 200)
  Rest 5 minutes
  8 x 400m on the 3:30 (goal should be 65 seconds for each 400)

Notes:
  Last time I did Set 3 was at 95# and took me 13:40ish.  I dropped the bar 7 times (including one accident where my right side did a snatch to get the bar up but my left side stopped at a clean) so I did 35 burpees at the end.  I'm a little disappointed in how long it took me to get through the burpees considering I was done the OHS in under 9 minutes.  I know I can do this faster, so I'll probably do another variation of this in the next week or so.
  Set 4 I used a 50# slam ball.  It's the heaviest thing we had in the gym that resembles a stone.  Rob O did this with a 175# stone, but he's a lot stronger than me.  I would have wanted to use something closer to 50% bodyweight, but it probably would have taken me a little longer.  Either way, sweet set.  Just didn't think to start timing it until after the first set, hence the ish time.

30JAN2012

Workout #1:
Set 1: 3-3-3-3-3
  Snatch Balance @ (95#-105#-115#-115#-115#)

Set 2: OTM for 10 Minutes
  1 Squat Snatch @ (115#-135#-135#-145#-155#-155#-160#-160#-165#-165#(pr))
*if you fail a rep, repeat until you are successful

Set 3: 5x
  3 Jerk @ (135#-165#-185#-205#-215#(pr))
  15 AKB Swing @ 53#
  1 min Rest

Set 4: OTM for 10 Minutes
  15 GHD Situps

Workout #2:
5k Tempo Run