02FEB2012

Workout #1:Set 1: 2 OTM  for 10 min (DE)
  First 5 - Clean High Pull @ 135#
  Last 5 - Deadlift @ 225#

Set 2: 15 min AMRAP
  1 Romanian DL @ 185# (ea leg)
  1 Scotty Bob @ 50# DB
  1 GHD Situp
  2 RDL (ea)
  2 Scotty Bob
  2 GHD Situp
  3 RDL (ea)...
*count each deadlift as an individual rep, but each scotty bob counts as 1 rep (pushup, r row, pushup, l row = 1)
(90)

Set 3: 10-8-6-4-2 (continuous)
  Stone-to-Shoulder @ 50# (split evenly between shoulders)
  AKB Swing @ 53#
*rest three minutes, then repeat
(3:01 the second time through, forgot to time the first)

Workout #2:
  5 mi Run - 80%

Notes:
  On Set 2 my buddy (who is 25# smaller than me but has a great motor) did the RDLs at 95# and Scotty Bobs at 30#... and scored 153.  The 3rd Set is decent for motor development, but it's short.  Adjust weights as necessary to keep yourself moving.  I started to run into grip issues with the RDLs.

01FEB2012

Workout #1:
Set 1: 6x
  5 Bench Press @ 4 chains + (135#-155#-175#-185#-185#-185#)
  2 Strict C2B Pullup @ (45#-50#-55#-60#-70#-80#)
*weighted pullups are max effort... working up to 2RM

Set 2: 5x
  10 Strict Press/Push Press @ 135#
  100 Single Unders
  10 Double Unders

Set 3:
  50 Ring Pushups (feet above rings)

Workout #2:
  Recovery Run

Notes:
  Set 1 - add weight until you can only manage 5 reps of the bench.  The actual max effort focus is on the pullups.  I call for strict because kipping with that much weight hanging between your legs can result in injury.
  Set 2 - Do strict presses until failure, then complete the reps through 10 with push presses.  Yes, I suck at jumping rope, so the SU/DU stuff was to 1 - keep my heart rate up and 2 - get some practice with DUs.

31JAN2012

Workout #1:
Set 1: 3 OTM for 10 Minutes
  First 5 - Box Front Squat @ 155#
  Last 5 - DE Front Squat @ 115#

Set 2:
  10 Parallette HSPU
  10 Nose-to-Floor HSPU
  5 CF Standard HSPU

Set 3: for time...
  100 Overhead Squats @ 105#
*every time the bar touches the ground you owe 5 burpees at the end of the workout (factored into time)
(11:55)

Set 4: 5x
  Shoulder Stone (right side)
  6 Squats
  Shoulder Stone (left side)
  6 Squats
  12 GHD Situps
(8:30 ish)

Workout #2:
  4 x 200m on the 2:00 (goal should be 30 seconds for each 200)
  Rest 5 minutes
  8 x 400m on the 3:30 (goal should be 65 seconds for each 400)

Notes:
  Last time I did Set 3 was at 95# and took me 13:40ish.  I dropped the bar 7 times (including one accident where my right side did a snatch to get the bar up but my left side stopped at a clean) so I did 35 burpees at the end.  I'm a little disappointed in how long it took me to get through the burpees considering I was done the OHS in under 9 minutes.  I know I can do this faster, so I'll probably do another variation of this in the next week or so.
  Set 4 I used a 50# slam ball.  It's the heaviest thing we had in the gym that resembles a stone.  Rob O did this with a 175# stone, but he's a lot stronger than me.  I would have wanted to use something closer to 50% bodyweight, but it probably would have taken me a little longer.  Either way, sweet set.  Just didn't think to start timing it until after the first set, hence the ish time.

30JAN2012

Workout #1:
Set 1: 3-3-3-3-3
  Snatch Balance @ (95#-105#-115#-115#-115#)

Set 2: OTM for 10 Minutes
  1 Squat Snatch @ (115#-135#-135#-145#-155#-155#-160#-160#-165#-165#(pr))
*if you fail a rep, repeat until you are successful

Set 3: 5x
  3 Jerk @ (135#-165#-185#-205#-215#(pr))
  15 AKB Swing @ 53#
  1 min Rest

Set 4: OTM for 10 Minutes
  15 GHD Situps

Workout #2:
5k Tempo Run

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.