05DEC2011

Workout #1:
Set 1: 5-5-5-5-5
  Deadlift @ (135#-185#-225#-275#-275#-275#)

Set 2: 1-2-3-4-5-4-3-2-1
  Clean @ 155#
  C2B Pullup

then

  Squat Snatch @ 95#
  C2B Pullup

Workout #2:
Set 1: 3 rounds
  800m Row
  30 AKB Swing @ 53#
  30 Pullups

Set 2: 5 rounds
  10 sec L-Sit
  50 sec rest

03DEC2011

Kerry Park Workout:
Stair Loop
50 Burpees
Stair Loop
50 Lunge Jumps
Stair Loop
50 Box Jumps
Stair Loop
50 Air Squats
Stair Loop
(untimed)

30NOV2011

Workout #1:
Set 1: 5-3-3-3-3-3
  Bench Press (185#-215#-225#-235#-245#-245#)

Set 2: 13-11-9
  Weighted Pullups (2 x 26# KB)
  Ring Dips
  Toes-to-Bar

 --

  Point of bench press is just max effort.  Took plenty of time in between rounds.  Second set was focused on continuous effort.

Workout #2:
Hill sprints (w/ weight)

29NOV2011

Workout #1:
Set 1: for time
21 Clean and Jerk @ 95#
500m Row
15 C&J @ 95#
1000m Row
9 C&J @ 95#
1500m Row
(15:32)

Set 2: 5-5-3-3-3-3 (building weight)
  Clean & Jerk @ (135#-155#-175#-195#-205#-205#)

 --

Once I got to 205# I stopped doing the Jerk... form started to get a little squirrely at that weight.

 --

Workout #2:
6 mi Road March

28NOV2011

Workout #1:
Set 1: 10-9-8-7-6
  OHS @ (95#-95#-115#-115#-135#)
  Thruster @ (95#-95#-115#-115#-135#)
  C2B Pullup

Set 2:  4x
  3 Push Press + 10 sec hold (135#-155#-175#-175#)
  5 Box Jump @ 36"

Set 3:  3x
  5 HSPU
  10 Box Jump @ 36"

Workout #2:
5 mile Run

 --

  It's good to get back into the gym.

24OCT2011

Workout #1:
Set 1: 6-5-4-3-2
  OHS @ (135#-145#-155#-165#-175#)
  10 Box Jump @ 36"
  5 HSPU

Set 2: 4x
  5 Strict Press
  5 Push Press
  5 Front Squat
(95#-100#-105#-115#)


Workout #2:
5k Run

then

Set 1:
10 Pullups
10 Lunges
8 Pullups
8 Lunges
6 Pullups
6 Lunges
4 Pullups
4 Lunges
2 Pullups
2 Lunges
3 Chinups
4 Lunges
5 Chinups
6 Lunges
7 Chinups
8 Lunges
9 Chinups
10 Lunges

Set 2:  15x
  10 Pushups (assorted variations)

Set 3: 4x
  10 Air Squats
  10 Lunges

22OCT2011

"Flo"

5 rounds for time:
400m hill run (up)
5 HSPU
400m hill rown (down)
5 pullups
15 air squats
*** wearing gas mask ***