02AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Ostrich (ea)
  5 Walking Lunge (ea)
  5 Handstand Shoulder Touch (ea)

Set 1: 5-5-5-5-5
  Front Squat @ (135#-155#-175#-185#-195#)
  10 Box Jump @ 36"
  10 GHD Situps

Set 2: 4x @ (95#-95#-115#-135#)
  10 Hang Clean
  5 Front Squat + 5 m Walk

Set 3: 20-15-15
  AKB Swing @ 70#

Set 4: Skill Development
  L Sit

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The point of the first set is to build strength in the Front Squat.  Add weight as necessary/able.  I know my numbers aren't that impressive... it is what it is.  The box jumps and GHD situps follow immediately to counter the heavy lift with a plyo/explosive movement.

The second set works core stability.  Walking with the weight racked across your chest is harder than it sounds, although we probably started a bit on the light side.  I realized after the I started to bump it up that I didn't have any issue doing the cleans at 135#, but I wanted to move on and my partner was getting smoked.

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Workout #2:
  2 mi Run for time - 11:12

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Happy with this.  I'm also down to 200#.  Wonder if I could have run a little faster without the leg workout an hour prior.

30JUL2011

4 rounds:
  10 burpee pullups
  25 mountain climbers (count on left foot strike)
  10 knees-to-elbows

do this with a partner.  while you are doing the exercises, your partner is holding a plank and vice versa.  if by yourself, time your rounds and hold a plank for the same length of time you spend working.  switching to side planks is acceptable, putting your knees down is not.

29JUL2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 Back Squat + Good Morning @ 45#
  5 Ostrich (ea)
  5 Lunge (ea)
  5 HSPU

Set 1: 5x
  Bench Press @ 205# (4-4-4-3-3)
  5 Clapping Pullups
  5 Scotty Bob @ 50# DB

Set 2: 4x
  5 One Leg Squat @ 45# (ea)
  8 DL @ 225#
  4 Strict CTB Pullups

Set 3:
  10-8-6-4-2 Ring Dips
  5-4-3-2-1 HSPU

5 Ladder Pullups (big ladder)

28JUL2011

Workout #1:
Warmup:
  5 TGU @ 55# (ea)
  5 SLDL @ 55#
  5 OHS @ 55#
  3 TGU @ 75# (ea)
  5 SLDL @ 75#
  5 OHS @ 75#

Set 1: 3x
  5 Strict Press @ 95#
  5 Thruster @ 95#

Set 2: 5-5-5-5-3
  Clean & Jerk @ (135#-155#-175#-185#-205#)

Set 3: 5-5-5
  Hang Squat Snatch @ (95#-115#-135#)

Set 4: 3x
  5 Thruster @ 95#
  5 Box Jump @  42"

Set 5: 3x
  5 Thruster @ 135#
  3 Box Jump @ 42"

Workout #2:
5 mi Run -
  1 mi Easy
  1 mi Race Pace
  1 mi Easy
  1 mi Race Pace
  1 mi Easy

27JUL2011

Workout #1:
  5k Row (18:21)
  5 min Rest
  4k Row (14:59)
  4 min Rest
  3k Row (11:24)
  3 min Rest
  2k Row (7:31)
  2 min Rest
  1k Row (3:40)
Total Time: 1:09:53

Workout #2:
  Easy 8 mi Run

13JUL2011

Workout #1:
Warmup: 3x
  5 SLDL @ 45#-95#-95#
  5 OHS @ 45#-95#-95#
  5 FS @ 45#-95#-95#
  5 HSPU

Set 1: 5x
  3 OHS @ 175#
  5 Box Jump @ 36"

Set 2:  Thruster Breathing Ladders
  1-10 @ 95#
  1-12 @ 75#

12JUL2011

I'm in the process of tapering for a 70.3 triathlon this weekend.

4 mi Run
5x:
  10 Strict Pullups
  10 Pistols (5 ea)