22AUG2011

Workout #1:
Warmup: 2x
  10 OHS @ 45#
  5 FS @ 45#
  5 Ostrich (ea)
  5 Pullup

Set 1: 9-7-5
  Pullup
  Ring Dip
  Hang Squat Snatch @ (95#-115#-135#)

Set 2: 4x
  5 OHS @ (135#-135#-155#-155#)
  5 FS @ (135#-135#-155#-155#)
  15 Air Squat

Set 3: 6-8-10
  Thruster @ 95#
  AKB Swing @ 70#

Workout #2:
5 mi Run, moderate pace (36:10)

21-15-9
  Knees to Elbows
  Toe Touches
  Heel Claps

 --

  We started the run with the intent of doing an "easy 5-miler" to recover from the weekend, but ended up running the last 2.5 miles in 16 minutes.  Oops.
  Shoulder still feels a little iffy from the TGUs a few weeks ago.  It makes me laugh a little bit, because my legs have no problem with the weight on OHS, but my shoulders don't feel like holding it.  Either way, the thrusters afterwards felt laughably easy.

20AUG2011

40 Burpees
4 Kerry Park Stair Loops
30 Burpees
3 Kerry Park Stair Loops
20 Burpees
2 Kerry Park Stair Loops
10 Burpees
1 Kerry Park Stair Loop

22:20 (w/ plate carrier)

17AUG2011

50 Pullups
50 Pistols (ea)
100 Strict Pushups

woo.

16AUG2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 OH Lunge @ 45# (ea)
  5 CTB Pullup

Set 1:
  5 RDL @ 175# (ea)
  20 Pullup
  5 RDL @ 175# (ea)
  15 Pullup
  5 RDL @ 175# (ea)
  10 Pullup
  5 RDL @ 175# (ea)
  5 Pullup
 Set 2: 10-9-8-7-6
  SLDL @ 135#
  GHD Ham Raise

Set 3: 4x
  3 Hang Squat Snatch @ (95#-95#-95#-115#)
  5 Scotty Bob @ 50# DB
  7 Wall Ball @ 12'/20#

Workout #2:
40 min Bike (70.3 race pace)

15AUG2011

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

Set 1: 6-5-4-3-2
  Front Squat @ (135#-155#-175#-195#-215#)
  5 Thruster @ 215#

Set 2: 10-9-8
  SDHP @ 115#
  Push Press @ 115#
  AKB Swing @ 70#

Set 3: 5-5-5
  Strict Press @ 95#
  Push Press @ 95#
  Thruster @ 95#

Set 4: 3-3-2-1
  Push Press + 15s hold (155#-155#-135#-135#)

Workout #2:
Warmup: 21-15-9
  18" Box Jump
  Unsupported Situp
  Lunge

5k Run

50-40-30-20
  Strict Pushup

20-15-10-5-5
  Dip

  --

  I'm fortunate because I have a workout partner for the second workouts now.  Before I was just kinda doing cardio/recovery on my own or leading people on a run... now I have a coworker who does the cardio with me but then also adds some muscular endurance stuff before and after.  I have to work on my pushups anyway, so it doesn't bother me... I just limit how much of a chest focus I have in the morning lifts.  Because I signed up for another 70.3 race in September, my lift schedule will be M-W-F, with Mondays focusing on legs and shoulders, Wednesdays focusing on hips and lower back, and Friday being whatever I feel like hitting that day.

  Also, starting to really enjoy thrusters.  I have an idea for a nasty set that I'd do Friday, but I'll be out in the field the night prior so it might have to wait until next week.

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.