11AUG2011

Workout #1:
Warmup: 3x
  10 Air Squat
  5 Ostrich (ea)
  5 Lunge (ea)
  5 CTB Pullup

Set 1: 10-8-6-4-2
  Jumping Pistol
  HSPU (on parallettes)

Set 2: 5-5-5-5
  Pistol @ 45# (ea)
  CTB Pullup

Set 3: 8-6-4
  OHS @ (115#-135#-155#)
  Thruster @ (115#-135#-155#)

Set 4: 3-3-3-3-3-3-3
  Clean and Jerk @ (115#-135#-155#-175#-195#-205#-215#)

Workout #2:
Warmup: 1.5 mi Run
800m Run (2:31)
Rest 3:30
800m Run (2:27)
Rest 3:30
400m Run (1:01)
Rest 2:00
400m Run (1:00)
Rest 2:00
400m Run (1:03)
Cooldown: 1.5 mi Run

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  Jumping Pistols -  tried to do the pistol, finishing with enough power to jump and land plyometrically into another pistol.  Didn't always quite work (I need to work on balance), so when I lost my balance I'd just reset and start the pistol over.
  Weighted Pistols - I alternated keeping the bar in a front and back rack position.  Front honestly felt a little more comfortable.
  Clean and Jerk set was just a finisher to see how much weight I could push at the end of a workout.

  With the track work, the intent was to rest the length of time it took to finish that interval + 1 min.  Quads felt pretty wasted but weren't required all that much to run fast on a flat surface.