06JUN2011

Workout #1:
Warmup:
  15 Air Squats
  10 CTB Pullups
  5 TGU @ 35# (ea)
  10 OHS @ 45#

Set 1:  5-4-3-3 (build weight... 95#, 115#, 135#, 135#)
  Strict Press
  Push Press
  Thruster
  HSPU

Set 2:
  15-12-9 Clapping Pushups
  10-8-6 Clapping Pullups
  500m  Row

Set 3:  5-4-3-2-1-1-1 (build weight... 115#, 135#, 155#, 175#, 185#, 195#, 215#)
  Push Press + 10sec hold

Workout #2:
  5 mi Run

26MAY2011

Warmup: 3x
  10 Clapping Pushups
  10 Front Squat @ 95#
  10 Push Press @ 95#

Set 1: 5x
  10 Clean and Jerk @ 135#
  25 Air Squat

Set 2: 5-4-3-2-1
  Overhead Squat @ 155#
  Box Jump @ 36"
  RDL @ 155# (ea)
  HSPU
  CTB Pullup

23MAY2011

Workout #1:
Warmup: 2x
  10 Clapping Pushups
  10 Overhead Squat @ 45#
  5 Slow CTB Pullups
  5 HSPU

Set 1: 3-3-3-3 (build)
  Thruster (185#)
  Weighted CTB Pullup (53# KB)
  Bench Press (235#)

Set 2: 25-20-15
  Pullup
  Ring Dip
  Thruster @ 75#
  500m Row

Workout #2:
Warmup:
  800m Run
  5 TGU @ 53# KB (ea)

4x:
  15 One-Arm KB Swing @ 53# (ea)
  25m Broad Jump
  15 KB Snatch @ 53# (ea)
  5 HSPU

21MAY2011

ENTIRE WORKOUT DONE WITH WEIGHT VEST
Warmup:
800m Run

5x 10 KB Halo @ 35# (each direction) on the 1:00
400m Run
5x 50m Medicine Ball Throw @ 20#, run back to start, on the 1:00
400m Run
5x 20m Broad Jump on the 1:00
400m Run

20MAY2011

Workout #1:
Warmup:
  15 Clapping Pushups
  15 Overhead Squat @ PVC
  15 Front Squat @ 45#
  5 HSPU

Set 1:  AMRAP (5 mins)
  3 DL @ 275#
  7 Push Press @ 50# DB
(7 rds)

Set 2: 4x
  3 KB Snatch @ 70# (ea)
  10 CTB Pullups

Set 3: 4x
  3 Hang Clean @ 165#
  5 Front Squat @ 165#

Skill Dev:
  One-Hand Barbell Clean
  One-Hand Barbell Snatch

Workout #2:
7 mi Run (easy)

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)