19MAR2012

Workout #1:
  5 mi Tempo Run

  Grip/Peg Board Work

Workout #2:
Set 1: 1RM Thruster
  1 rep every 30 seconds, start at 155#, add 10# each rep until failure
(J-215#, BP - 205#, BG - 205#)

Set 2: 6x
  6 Pistols
  9 HSPU
  12 AKB Swing @ 53#
(J - 14:37 @ 70#)

Set 3: 5-5-3-3-3 (ME)
  Bench Press
(205#-225#-245#-225#-225#)

Set 4:
  50 Hand Release Pushups

18MAR2012

Set 1: 3-3-3-2-2 (ME)

  Squat Clean and Jerk

(165#-185#-195#-205#-215#)

Set 2: 7x

  5 Thruster @ 115#

  10 Burpee Box Jump @ 24"

(13:20)

Set 3: 3x (115#-135#-155#)

  5 OHS

  5 Push Press

  5 Front Squat

  5 HSPU

  5 Back Squat

17MAR2012

Workout #1:
  3 mi run, moderate pace

Workout #2:
Set 1: 5-5-5-5 (ME)
  Deadlift
(295#-315#-335#-345#)

Set 2: 5-10-15-20
  AKB Swing @ 70#
  C2B Pullup
  GHD Situp
(9:18)

Set 3: 5x
  4 Deadlift @ 275#
  10 Toes-to-Bar

Set 4:
  Hang Squat Snatch Practice

Notes:
  Max Effort deadlifts should be unbroken... do not release bar or tension in legs and core at the bottom... do touch-and-go.  Legs are a little tired from 12.4 yesterday.

14MAR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Deadlift @ 225#

Set 2: 21-15-9
  AKB Swing @ 70#
  C2B Pullup
  Double Unders

Set 3: 5 min AMRAP
  3 Snatch @ 95#
  3 Pullup
  6 Snatch
  6 Pullup
  9 Snatch
  9 Pullup
...

Set 4:
  500m Row

Workout #2:
4 mi Tempo Run

13MAR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Back Squat @ 135#
  3 Air Squat

Set 2: 3x
  5 Squat Clean Thruster @ 135#
  10 Toes to Bar

Set 3:
  7 Muscle Ups
  7 Clean and Jerk @ 135#
  5 Muscle Ups
  5 Clean and Jerk @ 155#
  3 Muscle Ups
  3 Clean and Jerk @ 175#
  1 Muscle Up
  1 Clean and Jerk @ 195#

Set 4:
  Double Under Practice

Workout #2:
3x:
  400m Sprint
  400m Recovery
  400m Sprint
  400m Recovery

12MAR2012

Workout #1:
Set 1: 5-5-5-5 (ME)
  Bench Press

Set 2: 25-20-15-10-5
  Double Unders
  Strict Press @ 95#

Set 3: 3-3-3-3-3
  TGU (ea)

Workout #2:
  5 mi Tempo Run

11MAR2012

Workout #1:
4x:
  800m @ 95%
  400m Recovery

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch

Set 2: 20x OTM (On the Minute)
  2 Bear Complex @ 135#

Set 3: 5x
  5 Deadlift @ 225#
  10 C2B Pullup
  5 Toes to Bar