11AUG2011

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

Set 1: 10-8-6-4-2
  Jumping Pistol
  HSPU (on parallettes)

Set 2: 5-5-5-5
  Pistol @ 45# (ea)
  CTB Pullup

Set 3: 8-6-4
  OHS @ (115#-135#-155#)
  Thruster @ (115#-135#-155#)

Set 4: 3-3-3-3-3-3-3
  Clean and Jerk @ (115#-135#-155#-175#-195#-205#-215#)

Workout #2:
Warmup: 1.5 mi Run
800m Run (2:31)
Rest 3:30
800m Run (2:27)
Rest 3:30
400m Run (1:01)
Rest 2:00
400m Run (1:00)
Rest 2:00
400m Run (1:03)
Cooldown: 1.5 mi Run

 --

  Jumping Pistols -  tried to do the pistol, finishing with enough power to jump and land plyometrically into another pistol.  Didn't always quite work (I need to work on balance), so when I lost my balance I'd just reset and start the pistol over.
  Weighted Pistols - I alternated keeping the bar in a front and back rack position.  Front honestly felt a little more comfortable.
  Clean and Jerk set was just a finisher to see how much weight I could push at the end of a workout.

  With the track work, the intent was to rest the length of time it took to finish that interval + 1 min.  Quads felt pretty wasted but weren't required all that much to run fast on a flat surface.

10AUG2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 FS @ 45#
  Hip Stretch Complex
  5 HSST (ea)

Set 1:
  3 Snatch Complex @ 95#
  3 Snatch Complex @ 115#
  3 Snatch Complex @ 135#

Set 2: 5-10-15
  Clean @ 135#
  Wall Ball @ 12ft/20#
  AKB Swing @ 70#

Set 3:
  25 Thruster @ 135#

Set 4: 6x
  10sec L-sit on the minute

Workout #2:
90 min Ruck
1-10 Pushup Ladder
100 Toe Touches
100 Heel Touches

 --

  I was pretty unhappy with the snatch complexes.  I don't know what happened... maybe I just needed to warm up more... but my form was pretty ugly.  Second set I did straight through (would have been for time if I had remembered my watch).  Good smoker. 
  Pushup ladder... like a breathing ladder, but done with a buddy.  Remain in the front leaning rest position while the other person does their pushups.  You do one, he does one, you do two, he does two, etc.

09AUG2011

Workout #1:
20-25 mi Bike Ride

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.