09SEP2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Behind-the-Neck Press @ 45#
  5 HSPU
  5 CTB Pullup
  5 Ostrich (ea)

Set 1:
  8 OHS + 8 Thruster @ 95#
  8 OHS + 8 Thruster @ 115#
  7 OHS + 7 Thruster @ 135#
  6 OHS + 6 Thruster @ 155#
  15 OHS + 15 Thruster @ 95#

Set 2:
  25 Hang Squat Snatch @ 95#
  20 Hang Squat Snatch @ 115#
  15 Hang Squat Snatch @ 135# (hit grip failure after 8)


Workout #2:
5 mi Run (35 min)

 --

  I've been doing tri-specific stuff (i.e. bike rides) since I have a race coming up, so I haven't been posting workouts.  You don't need me to tell you to go out and run or ride a bike, so I usually just post the fun/creative stuff.

 --

Workout #3:
Set 1:
  3 DL @ 275#
  3 DL @ 325#
  3 DL @ 345#
  3 DL @ 365#
  3 DL @ 385#

Set 2:
  3 C&J @ 135#
  3 C&J @ 165#
  3 C&J @ 185#
  3 C&J @ 205#
  3 C&J @ 215#

  --

  Had to go back to the gym and get out some aggression.  Haven't done heavy deadlifts in a while... they felt good.  I stopped adding weight when I felt like I was starting to lose form.

01SEP2011

Warmup: 2x
  8 Air Squat
  8 OHS @ 45#
  8 Good Morning @ 45#
  5 Ostrich (ea)
  5 HSPU

  10 OHS @ 95#
  5 Back Squat @ 95#

Set 1:
  5 OHS @ 135#
  5 OHS @ 155#
  5 OHS @ 175#

Set 2:
  30 Hang Squat Snatch @ 95#
  20 Hang Squat Snatch @ 115#
  10 Hang Squat Snatch @ 135#

Set 3:
  30 Thruster @ 95#
  20 Thruster @ 115#
  10 Thruster @ 135#
  6 Thruster @ 155#
  4 Thruster @ 175#
  2 Thruster @ 195#

   --

  Bodyweight Thrusters... fuck yeah.

31AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 SLDL @ 45#
  5 HS Shoulder Touches
  5 GHD Situps

Set 1: 4x
  6 Bench Press @ 135# + 4 chains
  3 Weighted Pullups @ 70# (2x35# KB)
  6 CTB Pullups
  9 Ring Dips

Set 2:
  50 Scotty Bob @ 50#

 --

  Between the first two days this week and a soccer game last night, my legs were toasted this morning.  I deliberately left them out today hoping they'd recover enough for me to work OHS and Snatch tomorrow.

30AUG2011

Warmup: 2x
  6 OHS @ 45#
  6 Back Squat @ 45#
  6 SLDL @ 45#
  6 HSPU

Set 1: 4x
  4 RDL (ea) @ (165#-165#-185#-185#)
  4 HSPU
  8 Toes-to-Bar (V-Ups)

Set 2: 10 @ 135# - 8 @ 155# - 6 @ 175# - 4 @ 185#
  Squat Clean
  2 Push Jerks

29AUG2011

Workout #1:
Warmup: 2x
  10 Air Squats
  8 OHS @ 45#
  5 Ostrich (ea)
  5 Strict Pullup

Set 1: 6x
  8 Front Squat @ (135#-155#-165#-175#-185#-185#)
  4 Pistol (ea)

Set 2: 9-15-21
  CTB Pullup
  Thruster @ 135#

Set 3: 5x
  10s L-Sit
  30s Rest
  5 Wall Ball @ 20#/12'
  30s Rest

Workout #2:
9 mi Easy Run

26AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 Ostrich (ea)
  5 HSPU

Set 1: 3x
  5 OHS @ (135#-155#-185#)
  10 Box Jump @ 38"

Set 2: 5x
  2 Snatch Complex (95#-115#-115#-135#-135#)

Set 3:
  9 Clean and Jerk @ 115#
  6 Clean and Jerk @ 145#
  3 Clean and Jerk @ 175#
  1 Clean and Jerk @ 205#

 --

  I'd planned on completing the C&J pyramid, but found that I had torn a pretty decent sized chunk of skin off of one of my fingers and didn't have my tape with me, so I cut it off.  There also isn't a TON of work done here... I spent a fair amount of time coaching.  I'm planning on doing some hill running later in the day.

24AUG2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 Ostrich (ea)
  10 Air Squat
  Deep Breathing...

Set 1: "moderation" - for time
  100 pullups
  500m Row
  75 AKB Swing @ 70#
  500m Row
  50 Thruster @ 95#
  500m Row
  25 Clean and Jerk @ 135#
  500m Row
(37:09)

Workout #2:
Easy Run.  Seriously, easy 3-4 mile run.