04AUG2011

Workout #1:
Warmup: 3x
  5 Bench Press @ 135#
  5 CTB Pullup
  5 Ostrich (ea)
  5 HSPU
  10 Air Squat

Set 1:
  5 Pullup @ 70# (a 35# KB on each foot)
  10 Clapping Pullup
  15 Ladder Pullup
  20 CTB Pullup
  30 One-Leg Bent Row

Set 2: 5-4-3-2-1 (ea)
  TGU @ (65#-70#-75#f-f-f)
  5 Strict Press @ 95#
  5 Thruster @ 95#

Workout #2:
1.5 mi Run
5k Row (18:11)

Set 1: 15-13-11-9-7-5-3-1
  AKB Swing @ 70#

Set 2:
  50 Air Squat
  5 Scotty Bob @ 50# DB (ea)
  40 Air Squat
  4 Scotty Bob
  30 Air Squat
  3 Scotty Bob
  20 Air Squat
  2 Scotty Bob
  10 Air Squat
  1 Scotty Bob

Set 3: 10x
  10 sec L-Sit (on the minute)

  --

  First workout felt good until I had a shoulder wobble on the third set of TGU.  I've had issues with my left shoulder in the past that I don't care to repeat, so as soon as I felt it I dropped the TGUs and just finished up the presses and thrusters.  I've done heavier weight TGU before... probably just lost focus a bit.

  Didn't intend to go hard on the 5k Row but wasn't really able to relax and take it easy... instead I tried to maintain 1:50-split effort.

  L-Sits suck.