09SEP2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Behind-the-Neck Press @ 45#
  5 HSPU
  5 CTB Pullup
  5 Ostrich (ea)

Set 1:
  8 OHS + 8 Thruster @ 95#
  8 OHS + 8 Thruster @ 115#
  7 OHS + 7 Thruster @ 135#
  6 OHS + 6 Thruster @ 155#
  15 OHS + 15 Thruster @ 95#

Set 2:
  25 Hang Squat Snatch @ 95#
  20 Hang Squat Snatch @ 115#
  15 Hang Squat Snatch @ 135# (hit grip failure after 8)


Workout #2:
5 mi Run (35 min)

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  I've been doing tri-specific stuff (i.e. bike rides) since I have a race coming up, so I haven't been posting workouts.  You don't need me to tell you to go out and run or ride a bike, so I usually just post the fun/creative stuff.

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Workout #3:
Set 1:
  3 DL @ 275#
  3 DL @ 325#
  3 DL @ 345#
  3 DL @ 365#
  3 DL @ 385#

Set 2:
  3 C&J @ 135#
  3 C&J @ 165#
  3 C&J @ 185#
  3 C&J @ 205#
  3 C&J @ 215#

  --

  Had to go back to the gym and get out some aggression.  Haven't done heavy deadlifts in a while... they felt good.  I stopped adding weight when I felt like I was starting to lose form.