28JAN2012

Set 1: 5x
  12 Deadlift @ 225#
  20 Pullups
  12 Clean & Jerk @ 135#
  20 Toes-to-Bar
(no time, hands fell apart after 4 rounds, nixed the last round of pullups and TTB)

27JAN2012

Workout #1:
Set 1: 5-5-5-5 (ME)
  Deadlift @ (225#-275#-295#-295#)
  10 GHD Back Extension

Set 2A: 9-7-5
  Muscle Up
  Squat Snatch @ 115#

Set 2B: 18-15-12
  Pullup
  AKB Swing @ 53#
  Dip

Set 3: 5x
  5 Clean High Pull @ 135#
  10 GHD Situp
  15 Toes-to-Bar

Workout #2:
Recovery Run
50 C2R Pullups

Notes:
  2A or 2B, not both.  2B was designed for people who either 1 - don't have access to rings or 2 - don't have the technique for a muscle up or a squat snatch down.  A Clean High Pull is an explosive clean without a catch.  It requires bumper plates.  Do not drop a normal bar with iron plates from full extension.  Your gym will hate you.
  For W2, if you don't have rings, do C2B pullups focusing on the kip.

26JAN2012

Workout #1:
Set 1: 2-2-2-2-2-2-2-2 (DE)
  Front Squat @ (135#)
  5 Air Squat

Set 2: 5-4-3-2-1
  Overhead Squat @ 115#
  Box Jump / Depth Jump @ 40"

Set 3: 10 min AMRAP
  5 Squat Clean @ (95#-115#-135#-155#) *add 20# each round you complete, starting at 95#
  15 Wall Ball @ 20# / 12'
(4 rounds, 155# on cleans)

Set 4: 3-2-1 (ea)
  TGU @ (65#-75#-85#)

Workout #2:
3x:
  200 m Sprint
  10 sec rest
  200 m Sprint
  20 sec rest
  200 m Sprint
  30 sec rest
  200 m Sprint
  40 sec rest
  200 m Sprint
  50 sec rest

Notes:
  Dynamic Effort means each set is done on the minute, focus is on bar speed.  Weight should be at 50-60% 1RM.  From here on out, if weights or reps are in parentheses, it means this is what I did/used.  Without parentheses is prescribed weight, scale down if physically unable to perform.  If no weight is prescribed (like the TGUs today) then do as heavy as possible with the prescribed number of reps.
  I'm going to start posting these ahead of time.  My little workout group at the gym has gone from me and one coworker to seven people, some of whom need significant form work.  Without posting the schedule beforehand I spend too much time explaining what to do next.  I don't mind coaching, but I have to work out too.

25JAN2012

Workout #1:
Set 1: 3-3-3-3-3
  Bench Press @ 185#-205#-225#-230#-230#
  5 Clapping Pushups
  2 minutes Rest

Set 2: 5x
  Bench Press @ Bodyweight (195# - 10-9-8-8-6)
  C2B Pullups (10-11-12-12-9)

Workout #2:
7 mi Road March
then
50 Ring Pullups

Notes:
  Road March is a good recovery for me because it allows me to stride out and stretch my lower body under relatively low loading.  I'm sore from the combination of yesterday's craziness and a soccer game last night, so I'm just trying to work the kinks out.  Tomorrow will be a harder day, focusing on the legs and shoulders again.

24JAN2012

Workout #1:
Set 1: 3-3-3-3-3-3-3-3 (DE)
  Deadlift @ 225#

Set 2:  each part is done as an 8 min AMRAP (counting total reps for score) with 2 min rest in between parts...
  Part 1:
    8 OHS @ 95#
    4 HSPU
  (77)
  Part 2:
    5 Bear Complex @ 95# (each complex = 6 reps)
    7 Burpees
    9 AKB Swing @ 53#
  (144)
  Part 3:
    30 Squat Clean @ 75#
    30 Wall Ball @ 20#/12'
  (73)
  Part 4:
    5 Snatch @ 75#
    10 Toes to Bar
  (76)
  Part 5:
    15 calorie Row
    10 Ring Dip
    10 GHD Situp
  (130)
Total Score - 500

Workout #2:
  Easy 6 mi Run

Notes:
  The primary purpose of this workout was to get my heart rate up and keep it there for an extended period of time.  The 2 minute rest period was usually just enough to set up the next part and get a drink of water.  It also revealed some things that I'm weak on... primarily HSPU and Toes to Bar.  After the 2nd round I couldn't manage 4 HSPU unbroken, but I moved right through the OHS each time.  I started to get a decent rhythm on the TTB at the end, but if my form was better I would have definitely been able to move faster.  I kept the weights light with the goal of avoiding actual muscle failure... I wanted this to be a long metcon/suckfest, not a fight to complete each rep.

23JAN2012

Workout #1:
Set 1: 3-3-3-3-3 (ME)
  Back Squat @ (185#-215#-235#-245#-245#)
  5 Air Squat

Set 2: 3-3-3-3
  Back Squat @ 185# (Stop on box at bottom)

Set 3: 8 min AMRAP
  3 Thruster @ 95# 
  3 C2B Pullup
  6 Thruster
  6 C2B
... counting total reps
(93)

Set 4: 3-3-3
  Push Jerk + 15s Hold @ (135#-155#-175#)
  1 min Rest

Workout #2:
5 mi Run w/ 5 rds of 2 min pickup/3 min recovery

Notes:
  Yes, my back squats are relatively weak, but I haven't spent much time working on them.  In set 1 take your rest after the air squats.  Make the air squats as plyo as possible.  Set 2 the point is to come to a complete stop on a box at or just below parallel... supposed to be equivalent to a deadlift in terms of giving up all momentum and pushing from a dead stop.
  I was a little disappointed with the AMRAP.  I wasn't able to keep moving fast enough on the C2B Pullups and as a result didn't really feel all that tired from a metcon standpoint at the end.  I blew right through the thrusters with no issues (heavy squats before made the bar feel super light).  Next time I do this I'll probably bump up the weight on the thrusters and go with a normal pullup just so I can maintain a higher rate of work on the pullup bar.
  Doing pickups on icy roads is not always a great idea, but I had to get some speedwork in today.

Plan for tomorrow includes DE deadlift work and an absolutely brutal metcon... followed by an easy cardio day.
 

21JAN2012

Set 1:
  1000m Row
  10 Muscle Ups
  16 Stone-to-Shoulder @ 115# (8 each side)
  50 Toes-to-Bar
  80 OHS @ 115#
  1000m Row

Set 2: 5-5-5
  Snatch Balance @ 95#-95#-115#

Set 3:  3-3-3-3-3
  Push Jerk @ 135#-155#-185#-185#-185#

Set 4:  3-3-3-3-3
  Thruster @ 135#-155#-185#-185#-185#

Plus MU technique work.