06MAY2011

Workout #1:
Warmup:
  10 Overhead Squats (PVC)
  10 Front Squats (PVC)
  10 Air Squats
  10 Overhead Squats (PVC)
  5 SLDL @ 45#
  5 Overhead Squats @ 45#
  5 Good Morning @ 45#
  5 HSPU
  5 GHD Situps

Set 1:
  10 TGU @ 65#
  500m Row (1:41/500)
  8 TGU @ 65#
  400m Row (1:42/500)
  6 TGU @ 75#
  300m Row (1:40/500)
  4 TGU @ 85#
  200m Row (1:39/500)
  2 TGU @ 95#
  100m Row (1:30/500)

Workout #2:
...something easy... sports, light jog, whatever... i'm broke off.

05MAY2011

Workout #1:
Warmup:
  500m Row
  5 Ladder Pullups
  15 DB Press @ 50#

Set 1:
  10 HSPU
  20 CTB Pullups
  30 Bench Press @ 185#
  40 DB Bent Row @ 45#
  50 Strict Pushups
  50 Pullups
  40 Bench Press @ 135#
  30 SDHP @ 135#
  20 Clapping Pushups
  10 Scotty Bob @ 50#

Cooldown:
2k Row

Workout #2:
5 mi Run
  starting at the 5 min mark, elevate pace for 1 minute every 3 minutes (complete 8 times.  don't slow to a "recovery" pace when not at an elevated pace... just push yourself for a minute then come back to a barely conversational pace)
(32:44)

04MAY2011

Workout #1:

Squat Warmup
  15 Overhead Squats (PVC)
  15 Front Squats (PVC)
  15 Air Squats
  15 Overhead Squats (PVC)
*focus is stretching and form.  one of my buddies has been working out with me but lacks the flexibility in his hips, ankles, and wrists to do overhead squats and front squats with proper form.  this was designed to help that and warm up all necessary muscles.
Core Warmup 3x (45#, 95#, 95#)

Set 1: 4x
  5 Deadlift (135#, 185#, 225#, 225#)
  5 Hang Clean (75#, 95#, 135#, 135#)
  5 Power Clean (75#, 95#, 135#, 135#)
  5 Squat Clean (75#, 95#, 135#, 135#)
*focus here is on technique.  this is the rough workout, but you should have at least one person spotting/correcting you as you progress.  we also did a few drills (specific to the clean) that aren't listed here in between the "official" sets

Set 2:
  20 Sumo DL @ 225#
  30 RDL @ 165#

Set 3: 5x
  30 sec Glute-Ham Hold (arms out like superman)
  30 sec KB Rack @ 53# (ea)

Workout #2:
4 mi Run
3 x 200m Build Sprints

Workout #3:
3 mi Run (85-90%)

02MAY2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

Set 1: 7x
  5 Overhead Squat @ 155#
  10 Thruster @ 95#
  5 Front Squat @ 155#
  10 Lunge Jump (ea)

Set 2: 4x continuous
  25 Air Squats
  50m Walking Lunge

Workout #2:
Warmup: 1.5 mi Run

KB Technique - Swing, One-Arm Swing, Clean, Snatch

5x:
  20 One-Arm KB Swing @ 53# (ea)
  15 Squat Snatch @ 53# (ea)
  10 Clean @ Press @ 53# (ea)
  5 Scotty Bob @ 50# (ea)

KB Technique - TGU, RDL, Overhead Lunge

1.5 mi Run

01MAY2011

Workout #1:
  8 mi Run

Workout #2:
Warmup:
  15 Bench Press @ 135#
  5 Burpee Pullups

Set 1: 10-8-6-4-2
  Unilateral DB Press @ 70#-90# (add 5# each set)
  Burpee Pullups

Set 2: 5-6-7-8
  Alternating Incline DB Press @ 75#
  CTB Pullups

Set 3: 5x
  10 Bent Row @ 135# + Chains
  10 Clapping Pushups
  250m Row

Set 4: 3x
  HSPU to failure
  L-Pullups to failure

29APR2011

Workout #1:
  Core Warmup 3x (45#, 95#, 95#)
  Clean and Press Warmup (65#-135#)

For Time:
  100 Clean and Press @ 135#
  5k Row
(37:10)

27APR2011

Workout #1:
Warmup
  10 HSPU
  15 Burpee Ladder Pullups

Set 1: 3x
  Tabata Row (4 min)
  25 Bench Press @ 135#

Set 2: 4x
  5 HSPU
  20 m Zombie Walk
  5 Ladder Pullups
  20 m Zombie Walk

Set 3:
  Scotty Bobs to Failure @ 50#
  Rest 1 Minute

Workout #2:
Warmup
  1 mi easy

Set 1: 10x
  30 sec sprint
  30 sec jog

Set 2: 3x
  800m hard
  400m recovery

Cooldown
  1 mi easy