03JAN12

Workout #1:
Set 1: 8x
  5 Deadlift (135#-185#-225#-275#-275#-275#-275#-275#)
  5 Strict C2B Pullup

Set 2:  On the 2-minute Interval (until failure)
  3 Snatch @ (95#-115#-135#-145#-155#)
  5 AKB Swing @ 70#
  7 Box Jump @ 36"

Set 3:  3x @ (95#-115#-135#)
  3 Hang Snatch
  3 Snatch
  3 Squat Snatch
  3 Muscle Up

Workout #2:
5 mi Run (easy)

30DEC2011

Back in the States!

Set 1: 3-3-3-3-3
  Bench Press @ (205#-225#-235#-235#-235#)
  10 Clapping Pushups

Set 2: (for time)
  500m Row
(1:24)

Set 3: (for time)
  100 OHS @ 95#
  + 5 burpees every time you set down the bar (done after squats complete, included in time)
(13:17)

22DEC2011

Set 1: 8x On the Minute (DE)
  2 Thruster @ 115#
  3 Box Jump @ 36"

Set 2:
  25 Strict Press @ 115#
  25 Push Press @ 115#
*every time you stop to rack the bar you have to do 2 muscle ups.  took me 5 sets to get through the strict presses, did the push presses unbroken

Set 3: 20-16-12-8-4
  Single-Leg GHD Situps (split reps evenly between legs)
  Hand-Release Pushups

21DEC2011

Workout #1:
Set 1: 8x (Dynamic Effort) on the minute
  2 Back Squat @ 155#
  5 Air Squat Hop

Set 2: 5x
  5 RDL @ 155# (ea)
  5 C2B Pullup
  5 Box Jump @ 36"
  1 min rest

Set 3: 7000# Ground-to-Overhead
  26 Snatch @ 135#
  26 Clean and Jerk @ 135#
(9:16)

Squat Hops just involve leaving the ground at the top of your range of motion to encourage full extension and explosive movement.  Dynamic Effort means working at 1/2-2/3 of your 1RM and focusing on maximizing bar speed.  7000# at 135# per rep requires 52 reps... I split it in half just to work on my snatch, but the clean and jerks are much faster.

Workout #2:
Set 1: 21-15-9
  Clean @ 155#
  GHD Situp
(around 6 minutes)

20DEC2011

Workout courtesy of Stoneway CF...

Set 1:  3x
  1 minute Tire Flips
  1 minute rest

Set 2: 3x for time
  12 Overhead KB Lunge @ 53#x1
  9 Front Squat @ 135#
  6 KTE
(3:25)

Set 3: 3x
  1 min Bench Press @ 145# (23-19-13)
  1 min Elevated Pushups (14-14-14)
  1 min Rest

Oh, and throw in a 4 mile run there and back.

19DEC2011

Set 1: 5x
  5 Push Press @ 165#
  10 AKB Swing @ 70#
  200m Run
(7:56)

Set 2: 3-Rep Snatch Tabata
  (75#-85#-95#-105#-115#-125#-135#-145#x2)

16DEC2011

Set 1: 8x
  2 Deadlift @ 225# on the minute (dynamic effort... focus on bar speed with proper form)

Set 2:
  25 Snatch @ 135#
  25 Clean and Jerk @ 135#
  25 Clean @ 135#
  25 Hang Clean @ 135#
+ 5 burpees on the minute until complete
(22:40)