26APR2012

Workout #1:
Set 1: 1RM Squat Clean Thruster
  Start at 155#, add 10# after each rep, each rep on the 30 sec interval, one failed rep and you're done
(155#-165#-175#-185#-195#-205#-215#-225#f)

Set 2: 9-7-5-3-1
  C2B Pullup
  Squat Clean Thruster @ 95#
(3:29)

Set 3: 4x
  5 Scotty Bob @ 65# DB
  10 Toes to Bar

Extra Credit:
  Tire Flips
  135# Sled Pull

24APR2012

Workout #1:
Set 1: 4-4-3-3-3 (ME)
  Strict Press
(95#-115#-135#-145#-155#)

Set 2: 25-20-15-10-5
  AKB Swing @ 70#
  Burpee
  Wall Ball

Set 3: 4x
  25 Hand Release Pushups
  500m Row

Set 4: 5x
  3 TGU @ 53# (ea)
  25 Double Under

23APR2012

Workout #1:
2 mi warmup run

5x:
  200m sprint
  rest (same time as 200m sprint)

  400m sprint
  rest (same time as 400m sprint)

  600m sprint
  rest (same time as 600m sprint)
(36:35, including final rest period)

1 mi cooldown run

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Clean and Jerk
(185#-205#-215#-225#-225#)

Set 2: 9-7-5
  Muscle Up
  Squat Snatch @ 135#

Set 3:
  9 C2B Pullup
  1 AKB Swing @ 105#

  7 C2B Pullup
  3 AKB Swing @ 105#

  5 C2B Pullup
  5 AKB Swing @ 105#

  3 C2B Pullup
  7 AKB Swing @ 105#

  1 C2B Pullup
  9 AKB Swing @ 105#

21APR2012

Workout #1:
Set 1: 5-5-5-5-5 (ME)
  Back Squat
  Burpee
(185#-205#-225#-235#-245#)

Set 2:
  100 Wall Ball @ 20#/12'
  75 Push Jerk @ 95#
  50 OHS @ 95#
  25 Thruster @ 95#

Set 3: 3x
  5 Front Squat @ 95#
  3 Box Jump @ 36"
  5 Back Squat @ 95#

19APR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Deadlift @ 275#
  4 KTE

Set 2: 2x
  25 AKB Swing @ 53#
  20 Pullups
  15 Burpees
  10 Squat Cleans @ 155#
  5 Toes to Bar

Set 3: 10x
  100 m Row
  KB Rack (time = previous 100m row time)

Set 4: 3-3-3
  Push Jerk + 15s Hold
(135#-185#-185#)

Workout #2:
Bike Ride

17APR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Front Squat @ 155#
  3 Burpee

Set 2: 7 min AMRAP
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B
  9 Thruster
  9 C2B
  12 Thruster...
(106)

Set 3: In teams of four, only one exercise at a time:
  5000m Row
  50 HSPU
  100 Burpees
  150 AKB Swing @ 53#

Set 4:
  50 OHS @ 115#
*do 10 burpees at the end for each time the bar touches the ground before reps complete*

Workout #2: (pool)
500m warmup

5x:
50m Freestyle Technique Drill
50m Sidestroke

6x:
  50m flutter kick w/fins
  50m pull w/ paddles

6x:
  50m sidestroke kick
  50m sidestroke

500m cooldown

16APR2012

Workout #1:
2 mi easy run (warmup)

4x:
  1 mi run, Tabata interval
  4-6 min rest
(6:11, 6:17, 6:24, 6:31)

1 mi easy run (cooldown)

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch
(115#-135#-145#-155#-155#)

Set 2: 4x
  5 Deadlift @ 255#
  10 Toes to Bar
  15 Double Under
(4:19... issues with double unders. again.)

Set 3: 4x
  30 sec Handstand
  30 sec KB Rack

Set 4: 4x
  5 DB Snatch @ 70# (ea)
  10 GHD Situp


Notes:
  Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete.  you should recovery fully (heart rate and breathing back to normal) between miles.  The drop in my splits means I probably wasn't resting enough in between sets.