21APR2012

Workout #1:
Set 1: 5-5-5-5-5 (ME)
  Back Squat
  Burpee
(185#-205#-225#-235#-245#)

Set 2:
  100 Wall Ball @ 20#/12'
  75 Push Jerk @ 95#
  50 OHS @ 95#
  25 Thruster @ 95#

Set 3: 3x
  5 Front Squat @ 95#
  3 Box Jump @ 36"
  5 Back Squat @ 95#

19APR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Deadlift @ 275#
  4 KTE

Set 2: 2x
  25 AKB Swing @ 53#
  20 Pullups
  15 Burpees
  10 Squat Cleans @ 155#
  5 Toes to Bar

Set 3: 10x
  100 m Row
  KB Rack (time = previous 100m row time)

Set 4: 3-3-3
  Push Jerk + 15s Hold
(135#-185#-185#)

Workout #2:
Bike Ride

17APR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Front Squat @ 155#
  3 Burpee

Set 2: 7 min AMRAP
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B
  9 Thruster
  9 C2B
  12 Thruster...
(106)

Set 3: In teams of four, only one exercise at a time:
  5000m Row
  50 HSPU
  100 Burpees
  150 AKB Swing @ 53#

Set 4:
  50 OHS @ 115#
*do 10 burpees at the end for each time the bar touches the ground before reps complete*

Workout #2: (pool)
500m warmup

5x:
50m Freestyle Technique Drill
50m Sidestroke

6x:
  50m flutter kick w/fins
  50m pull w/ paddles

6x:
  50m sidestroke kick
  50m sidestroke

500m cooldown

16APR2012

Workout #1:
2 mi easy run (warmup)

4x:
  1 mi run, Tabata interval
  4-6 min rest
(6:11, 6:17, 6:24, 6:31)

1 mi easy run (cooldown)

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch
(115#-135#-145#-155#-155#)

Set 2: 4x
  5 Deadlift @ 255#
  10 Toes to Bar
  15 Double Under
(4:19... issues with double unders. again.)

Set 3: 4x
  30 sec Handstand
  30 sec KB Rack

Set 4: 4x
  5 DB Snatch @ 70# (ea)
  10 GHD Situp


Notes:
  Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete.  you should recovery fully (heart rate and breathing back to normal) between miles.  The drop in my splits means I probably wasn't resting enough in between sets.

14APR2012

Set 1: 3-3-3-3-3 (ME)
  Thruster (from the floor)
(175#-185#-195#-205#f-205#f)

Set 2: 10-8-6-4-2
  Snatch @ 95#
  Bar Muscle Up
  20 Wall Ball @ 20#/10'

Set 3: 4x
  3 Push Press + 15s Hold
(95#-135#-185#-185#)

Set 4: 10-8-6-5
  Alternating DB Press
(50#-70#-80#-80#)

13APR2012

Set 1: 5-5-5-5-5 (ME)
  Back Squat
(185#-205#-225#-235#-245#)

Set 2: 6x
  10 Push Press @ 115#
  15 Toes to Bar
  25 Air Squat

Set 3:
  Clean and Jerk
  5 Bar Muscle Up
*add 20# to the C&J each round and go until failure or bad form*
(115#-135#-155#-175#-195#-215#)

Notes:
  It's been a long week.  It should be easier for me to post stuff from here on out.  With the back squat... I know my numbers aren't great.  I don't back squat much.  I stopped at 245# because I felt like I was about to start compromising form.  I could have managed at least a little heavier.

10APR2012

Workout #1:
Set 1: 9x OTM (DE)
  3 Front Squat @ 135#

Set 2: 3x
  10 Hang Clean @ 135#
  25 ft Rope Climb
  20 Box Jump @ 30"
  3 Muscle Up (or 10 C2B Pullup)
  15 Dips
  20 Double Unders
  5 Jingle Jangles (10m shuttle run)

Set 3: 8-8-8-8 (ME)
  Front Squat
(135#-155#-165#-175#)

Workout #2:
Swim