02APR2012

Workout #1:
Agility Drills

Workout #2:
Set 1: 5-5-5-5 (ME)
  Front Squat
(185#-205#-215#-225#)

Set 2: 5x
  3 Muscle Up
  6 Push Jerk @ 135#
  50m Farmer's Carry @ 2x70# KB

Set 3: 20-15-10-5
  HSPU
  Pistol (ea)

Set 4: 9-7-5
  Squat Clean Thruster @ 135#
  Bar Muscle Up

Notes:
  I'm forced to work out with my small group in the mornings.  Sometimes these will probably be solid workouts.  Today's was pretty weak sauce.  Only big issue was we did about 300 air squats... just in time for me to do my max effort front squats this afternoon.

30MAR2012

Workout #1:
Set 1:
  1 mile run
(5:10)

Set 2: 1-10-1 pyramid
  1x Strict C2B Pullup
  2x Hand Release Pushup
  3x Unsupported Situp

Set 3: 3x
  300m Sprint
  30 Air Squats
  20 Lunges (ea)

Workout #2:
Set 1: 3-3-3-3 (ME)
  Strict Press
(115#-135#-145#-155#)

Set 2: 10-9-8-...-1
  Bench Press @ 185#
  Burpee (10 ft target)

Set 3: 10-8-6-4-2
  Toes to Bar
  Alternating Bicep Curl @ 50#DB

Notes:
  Why bicep curls?  Because fuck you, that's why.

29MAR2012

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

  Squat Clean

(185#-205#-215#-225#)

Set 2: 4x

  10 HSPU

  10 Pistols (ea)

  20 DU

Set 3:

  21 Thruster @ 95#

  2 min KB Rack @ 2x53#

  15 Thruster @ 95#

  1.5 min KB Rack @ 2x53#

  9 Thruster @ 95#

  1 min KB Rack @ 2x53#

Set 4: 4x

  25 DU

  100 m Farmer's Carry @ 2x53#

28MAR2012

Workout #1: APFT
  2 min Max Rep Pushups (83)
  2 min Max Rep Situps (87)
  2 mile Run (11:03)

Workout #2:
Set 1: 3-3-3-3 (ME)
  Deadlift
(315#-335#-355#-375#)

Set 2:
  1 Clean and Jerk @ 215#
  18 C2B Pullups
  2 C&J @ 195#
  15 C2B
  3 C&J @ 175#
  12 C2B
  4 C&J @ 155#
  9 C2B
  5 C&J @ 135#
  7 C2B
(J - 7:54, BP - 8:18)

Set 3: 3x
  Max Unbroken AKB Swing @ 70#
  1 min Rest
(32-22-15)

Notes:
  If you're unfamiliar with APFT standards on pushups and situps... they're not that stringent, but as soon as you  stop (to include allowing your chest to rest on the ground on pushups or back on situps) you are done.  I'll be honest... I thought that my 2 mile would be slower given the upper body strength I've added.  My watch wasn't working so I had no idea what my time was until I crossed the finish line.  If I had known I was that close to breaking 11 minutes I think I might have pushed a little harder, but I was already 30+ seconds in front of the next dude...
  The pulls at 375 felt heavy but solid.  A buddy was spotting and said that my upper back/shoulders were starting to round slightly so I didn't attempt a heavier fifth set.  Grip was the biggest factor in both sets 2 and 3.

26MAR2012

Workout #1:
6 mi Tempo Run

Workout #2:
Set 1:
  15 HSPU
  1 C2B Pullup

  13 HSPU
  3 C2B Pullup

  11 HSPU
  5 C2B Pullup

  9 HSPU
  7 C2B Pullup

  7 HSPU
  9 C2B Pullup

  5 HSPU
  11 C2B Pullup

  3 HSPU
  13 C2B Pullup

  1 HSPU
  15 C2B Pullup

Tapering.  PT Test Wednesday.

25MAR2012

Set 1: 8x OTM (DE)
  2 Front Squat @ 135# (from the floor)
  Box Jump / Depth Jump @ 36"

Set 2:
  100 OHS @ 115#
every time the bar touches the floor you owe 5 burpees at the end (included in total time)
J - 14:00, C - 13:45 (95#), N - 15:00 (75#)

Set 3: 9-6-3
  Thruster @ 165#
  Muscle Up

there's nothing quite like CNS failure.  i love it.

24MAR2012

Workout #1: Open 12.5
7 min AMRAP:
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B Pullup
  9 Thruster
  9 C2B Pullup...
(104)

Workout #2:
5 mi Run

Push Jerk Technique