15JUN2011

Workout #1:
Warmup: 3x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 HSPU

Set 1: 10-8-6-4-2 @ 105#
  Deadlift
  Bent Row
  Hang Clean
  Front Squat
  Push Press
  Back Squat

Set 2: 5-4-3-2
  Deadlift (275#-295#-325#-345#)
  7 Heel Claps

Set 3: 3x
  3 Squat Snatch @ 135#
  5 Hang Clean @ 135#
  7 Clapping Pullups

11JUN2011

Warmup:
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 HSPU
  GHD Stretch
  5 DL @ 135#
  5 Push Press @ 135#
  5 DL @ 185#

Set 1: continuous/for time
  21 DL @ 225#
  50 Air Squat
  21 Push Press @ 135#
  15 DL @ 225#
  50 Air Squat
  15 Push Press @ 135#
  9 DL @ 225#
  50 Air Squat
  9 Push Press @ 135#

Set 2: 2x
  5 Squat Snatch @ 135#

Set 3:  5-3-1
  Front Squat @ 185#
  Box Jump @ 42"

10JUN11

Workout #1:
Warmup:
  10 Front Squat @ 45#
  5 Slow CTB Pullups
  10 OHS @ 45#
  5 Burpees
  5 HS Hip Touches

Set 1:  21-15-9
  Push Press @ 95#
  Pullup
  Clapping Pushup

Set 2:  7-5-4-3
  Bench Press (185#-205#-205#-215#)
  250m Row

Set 3:  3x
  10 Thruster @ 40# DB
  5 Clapping Pullups

Workout #2:
4.5 mi Run

09JUN11

Workout #1:
  80 min Bike Ride

08JUN2011

Workout #1:
Warmup:
  10 OHS @ 45#
  5 HSPU
  10 Front Squat @ 45#
  5 HSPU
  10 Straight Leg DL @ 45#

Set 1: 4x
  4 DL @ (225#-275#-315#-315#)
  10 One Arm KB Swing @ 53# (alternating, ea)
  10 Heel Clap

Set 2: 5-4-3-3-2-2
  Clean @ (155#-175#-195#-205#-205#f-205#f)
  Ring Dip

Set 3: 5-5-5
  Squat Snatch @ 115#
  Ladder Pullup

Workout #2:
Warmup:
  5 TGU @ 50# (ea)
  10 Manmakers @ 50# DB

Set 1: 5x
  5 Strict Press @ 50# DB
  10 Clapping Pushups

Set 2: 3x
  6 One-Leg DB Row @ 50# (ea)
  4 Push Press @ 50# DB
  2 Manmakers @ 50# DB

07JUN2011

warmup:
15 air squats
10 front squats @ 45#
10 overhead squats @ 45#
5 handstand hip touches (ea)

set 1: 9-7-5-4-3 (build weight, height)
front squat (135#-155#-175#-185#-195#)
box jump (36"-38"-40"-42"-42")

set 2: 3x
10 thruster @ 95#
10 overlead lunge @ 95# (ea)
25 air squat

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