08DEC 2011

Set 1: 5x
  10 RDL @ 185#
  10 AKB Swing @ 70#
  10 Push Press @ 135#

Set 2:
  10 Clean & Jerk @ 95#
  10 Clean & Jerk @ 115#
  10 Clean & Jerk @ 135#
  10 Clean & Jerk @ 115#
  10 Clean & Jerk @ 95#

07DEC2011

2000m Row (7:13)

15-12-9-6-3
  Bench Press @ 95#+6 chains
  Renegade Row @ 50# DB
  500m Row (1:42, 1:43, 1:39, 1:42) *only do 4 of these, since you follow this set with another...

2000m Row (7:11)

then, for fun...

10 Narrow Bench Press @ 135#
10 Wide Bench Press @ 135#
10 Bench Press @ 135#
  with the only rest being the time it takes to rack and change grips.

 --

  one reason the weight on the bench press is absurdly low is that i did "timer pushups" yesterday.  it's a great way to get a decent workout when you're too busy to make it to the gym, and can be done with pretty much any exercise.  i set a timer for 15 minutes, and every time it goes off i did 25 perfect pushups (note the word "perfect"... body rigid in a straight line, chest to the ground, pause, then arms fully locked and extended, pause, etc.).  this is also great for guys getting ready for the APFT or various army schools that begin with a PT test.  i just did them because Army plays Navy this weekend in football.

06DEC2011

Workout #1:
Set 1: 5-3-2
  TGU @ (65#-75#-85#) (ea)

Set 2: 5x
  3 OHS @ (135#-155#-155#-165#-165#)
  5 Burpees

Set 3: 3-3-2-2-1
  Thruster @ (135#-155#-175#-195#-205#)

having some issues with my elbow this morning... probably from all the pullups/rowing yesterday and then doing heavy TGU and OHS.  i'll try to hit the gym again later and do some metabolic work.

05DEC2011

Workout #1:
Set 1: 5-5-5-5-5
  Deadlift @ (135#-185#-225#-275#-275#-275#)

Set 2: 1-2-3-4-5-4-3-2-1
  Clean @ 155#
  C2B Pullup

then

  Squat Snatch @ 95#
  C2B Pullup

Workout #2:
Set 1: 3 rounds
  800m Row
  30 AKB Swing @ 53#
  30 Pullups

Set 2: 5 rounds
  10 sec L-Sit
  50 sec rest

03DEC2011

Kerry Park Workout:
Stair Loop
50 Burpees
Stair Loop
50 Lunge Jumps
Stair Loop
50 Box Jumps
Stair Loop
50 Air Squats
Stair Loop
(untimed)

30NOV2011

Workout #1:
Set 1: 5-3-3-3-3-3
  Bench Press (185#-215#-225#-235#-245#-245#)

Set 2: 13-11-9
  Weighted Pullups (2 x 26# KB)
  Ring Dips
  Toes-to-Bar

 --

  Point of bench press is just max effort.  Took plenty of time in between rounds.  Second set was focused on continuous effort.

Workout #2:
Hill sprints (w/ weight)

29NOV2011

Workout #1:
Set 1: for time
21 Clean and Jerk @ 95#
500m Row
15 C&J @ 95#
1000m Row
9 C&J @ 95#
1500m Row
(15:32)

Set 2: 5-5-3-3-3-3 (building weight)
  Clean & Jerk @ (135#-155#-175#-195#-205#-205#)

 --

Once I got to 205# I stopped doing the Jerk... form started to get a little squirrely at that weight.

 --

Workout #2:
6 mi Road March