17AUG2011

50 Pullups
50 Pistols (ea)
100 Strict Pushups

woo.

16AUG2011

Workout #1:
Warmup: 2x
  5 SLDL @ 45#
  5 OHS @ 45#
  5 OH Lunge @ 45# (ea)
  5 CTB Pullup

Set 1:
  5 RDL @ 175# (ea)
  20 Pullup
  5 RDL @ 175# (ea)
  15 Pullup
  5 RDL @ 175# (ea)
  10 Pullup
  5 RDL @ 175# (ea)
  5 Pullup
 Set 2: 10-9-8-7-6
  SLDL @ 135#
  GHD Ham Raise

Set 3: 4x
  3 Hang Squat Snatch @ (95#-95#-95#-115#)
  5 Scotty Bob @ 50# DB
  7 Wall Ball @ 12'/20#

Workout #2:
40 min Bike (70.3 race pace)

15AUG2011

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

Set 1: 6-5-4-3-2
  Front Squat @ (135#-155#-175#-195#-215#)
  5 Thruster @ 215#

Set 2: 10-9-8
  SDHP @ 115#
  Push Press @ 115#
  AKB Swing @ 70#

Set 3: 5-5-5
  Strict Press @ 95#
  Push Press @ 95#
  Thruster @ 95#

Set 4: 3-3-2-1
  Push Press + 15s hold (155#-155#-135#-135#)

Workout #2:
Warmup: 21-15-9
  18" Box Jump
  Unsupported Situp
  Lunge

5k Run

50-40-30-20
  Strict Pushup

20-15-10-5-5
  Dip

  --

  I'm fortunate because I have a workout partner for the second workouts now.  Before I was just kinda doing cardio/recovery on my own or leading people on a run... now I have a coworker who does the cardio with me but then also adds some muscular endurance stuff before and after.  I have to work on my pushups anyway, so it doesn't bother me... I just limit how much of a chest focus I have in the morning lifts.  Because I signed up for another 70.3 race in September, my lift schedule will be M-W-F, with Mondays focusing on legs and shoulders, Wednesdays focusing on hips and lower back, and Friday being whatever I feel like hitting that day.

  Also, starting to really enjoy thrusters.  I have an idea for a nasty set that I'd do Friday, but I'll be out in the field the night prior so it might have to wait until next week.

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

 --

  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.

10AUG2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 FS @ 45#
  Hip Stretch Complex
  5 HSST (ea)

Set 1:
  3 Snatch Complex @ 95#
  3 Snatch Complex @ 115#
  3 Snatch Complex @ 135#

Set 2: 5-10-15
  Clean @ 135#
  Wall Ball @ 12ft/20#
  AKB Swing @ 70#

Set 3:
  25 Thruster @ 135#

Set 4: 6x
  10sec L-sit on the minute

Workout #2:
90 min Ruck
1-10 Pushup Ladder
100 Toe Touches
100 Heel Touches

 --

  I was pretty unhappy with the snatch complexes.  I don't know what happened... maybe I just needed to warm up more... but my form was pretty ugly.  Second set I did straight through (would have been for time if I had remembered my watch).  Good smoker. 
  Pushup ladder... like a breathing ladder, but done with a buddy.  Remain in the front leaning rest position while the other person does their pushups.  You do one, he does one, you do two, he does two, etc.

09AUG2011

Workout #1:
20-25 mi Bike Ride

08AUG2011

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

Set 1: 4x
  5 RDL (ea) @ (155#-155#-175#-175#)
  6 Clapping Pullup
  7 GHD Ham Raise

Set 2: 5-4-3-2-1
  Thruster @ (95#-125#-155#-165#-175#)
  Scotty Bob @ 50# DB

Set 3: 3x
  Bench Press + 4 Chains @ (12/135#-8/155#-4/155#)
  5 CTB Pullup

Workout #2:
5 mi Run @ 80% effort

50-40-30-20 Strict Pushup

20-15-15-10-10-10-5-5-5-5 Pullup