08AUG2011

Workout #1:
Warmup: 3x
  5 Ostrich (ea)
  5 CTB Pullup
  5 HSPU
  10 Air Squat

Set 1: 4x
  5 RDL (ea) @ (155#-155#-175#-175#)
  6 Clapping Pullup
  7 GHD Ham Raise

Set 2: 5-4-3-2-1
  Thruster @ (95#-125#-155#-165#-175#)
  Scotty Bob @ 50# DB

Set 3: 3x
  Bench Press + 4 Chains @ (12/135#-8/155#-4/155#)
  5 CTB Pullup

Workout #2:
5 mi Run @ 80% effort

50-40-30-20 Strict Pushup

20-15-15-10-10-10-5-5-5-5 Pullup

07AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  2 HSPU + 15sec HS
  5 GHD Situps

Set 1:
  5 Box Jump @ 36"
  6 OHS @ 95#
  5 Box Jump @ 36"
  5 Box Jump @ 39"
  6 OHS @ 115#
  5 Box Jump @ 39"
  5 Box Jump @ 42"
  6 OHS @ 135#
  5 Box Jump @ 42"
  5 Box Jump @ 42"
  6 OHS @ 155#
  5 Box Jump @ 42"

Set 2: 10-8-6-4-2
  Front Squat @ (155#-165#-175#-185#-195#)
  GHD Situp

Set 3:
  15 AKB Swing @ 70#
  20 AKB Swing @ 60#
  25 AKB Swing @ 53#
  30 AKB Swing @ 35#

Set 4:
  3 Push Press + 10sec hold @ 155#
  3 Push Press + 10sec hold @ 175#
  2 Push Press + 15sec hold @ 175# (3rd rep fail)

--

  Would've had the KB swings straight through if my grip didn't give out.  I was trying to avoid launching the KB across the gym... also, the round at 35# felt pointless.  Next time I'll just stay at 53#.

06AUG2011

Workout #1:
For Time:
  400m Run
  21 Strict Pushups
  21 Squat Jumps
  5 Burpees
  400m Run
  15 Strict Pushups
  15 Squat Jumps
  5 Burpees
  400m Run
  9 Strict Pushups
  9 Squat Jumps
  5 Burpees
(7:09)

Workout #2:
5K run, easy pace
30sec balls-to-wall sprint every 5:00

05AUG2011

Workout #1:
8 mile run, moderate pace

Workout #2:
5 Rounds
  Tire Flips
--
  10 pullups
  10 dips

One person flips the tire while the other does his pullups and dips... then switch and move continuously until complete.  I need to figure out what size tire this is... it's enormous.  Maybe I'll take a picture.

04AUG2011

Workout #1:
Warmup: 3x
  5 Bench Press @ 135#
  5 CTB Pullup
  5 Ostrich (ea)
  5 HSPU
  10 Air Squat

Set 1:
  5 Pullup @ 70# (a 35# KB on each foot)
  10 Clapping Pullup
  15 Ladder Pullup
  20 CTB Pullup
  30 One-Leg Bent Row

Set 2: 5-4-3-2-1 (ea)
  TGU @ (65#-70#-75#f-f-f)
  5 Strict Press @ 95#
  5 Thruster @ 95#

Workout #2:
1.5 mi Run
5k Row (18:11)

Set 1: 15-13-11-9-7-5-3-1
  AKB Swing @ 70#

Set 2:
  50 Air Squat
  5 Scotty Bob @ 50# DB (ea)
  40 Air Squat
  4 Scotty Bob
  30 Air Squat
  3 Scotty Bob
  20 Air Squat
  2 Scotty Bob
  10 Air Squat
  1 Scotty Bob

Set 3: 10x
  10 sec L-Sit (on the minute)

  --

  First workout felt good until I had a shoulder wobble on the third set of TGU.  I've had issues with my left shoulder in the past that I don't care to repeat, so as soon as I felt it I dropped the TGUs and just finished up the presses and thrusters.  I've done heavier weight TGU before... probably just lost focus a bit.

  Didn't intend to go hard on the 5k Row but wasn't really able to relax and take it easy... instead I tried to maintain 1:50-split effort.

  L-Sits suck.

03AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  5 HSPU

Set 1: 10-8-6-4-2
  Sumo DL @ (185#-225#-255#-285#-315#)
  10 GHD Ham Raises
  5 HSPU

Set 2: 3x (continuous)
  12 DL @ 135#
  9 Hang Clean @ 135#
  6 Push Press @ 135#

Set 3: 5-5-5 (skill development)
  Big Ladder Pullups
  Hang Squat Snatch @ 95#

Workout #2:
5 mi Run, 85-90%, steady-state breathing

 --

  Lift felt good this morning, especially the Sumo Deadlifts once I was warmed up.  I don't think I've ever pulled 315# Sumo before, and I'm pretty sure I could have handled more reps, but the ham raises on the GHD were harder than expected.  I stole the DL/Hang Clean/Push Press circuit from a buddy, and it was a smoker.  The push presses were the most difficult part, probably because of the squats yesterday.  I shouldn't have had an issue with that weight.

  Initially didn't want to push the run all that hard, but after chasing down a few people I knew on the route, just decided to finish strong.  Didn't bring my watch with me, but it felt like miles were in the 6:10-6:20 range.

02AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Ostrich (ea)
  5 Walking Lunge (ea)
  5 Handstand Shoulder Touch (ea)

Set 1: 5-5-5-5-5
  Front Squat @ (135#-155#-175#-185#-195#)
  10 Box Jump @ 36"
  10 GHD Situps

Set 2: 4x @ (95#-95#-115#-135#)
  10 Hang Clean
  5 Front Squat + 5 m Walk

Set 3: 20-15-15
  AKB Swing @ 70#

Set 4: Skill Development
  L Sit

--

The point of the first set is to build strength in the Front Squat.  Add weight as necessary/able.  I know my numbers aren't that impressive... it is what it is.  The box jumps and GHD situps follow immediately to counter the heavy lift with a plyo/explosive movement.

The second set works core stability.  Walking with the weight racked across your chest is harder than it sounds, although we probably started a bit on the light side.  I realized after the I started to bump it up that I didn't have any issue doing the cleans at 135#, but I wanted to move on and my partner was getting smoked.

--

Workout #2:
  2 mi Run for time - 11:12

--

Happy with this.  I'm also down to 200#.  Wonder if I could have run a little faster without the leg workout an hour prior.