28MAR2012

Workout #1: APFT
  2 min Max Rep Pushups (83)
  2 min Max Rep Situps (87)
  2 mile Run (11:03)

Workout #2:
Set 1: 3-3-3-3 (ME)
  Deadlift
(315#-335#-355#-375#)

Set 2:
  1 Clean and Jerk @ 215#
  18 C2B Pullups
  2 C&J @ 195#
  15 C2B
  3 C&J @ 175#
  12 C2B
  4 C&J @ 155#
  9 C2B
  5 C&J @ 135#
  7 C2B
(J - 7:54, BP - 8:18)

Set 3: 3x
  Max Unbroken AKB Swing @ 70#
  1 min Rest
(32-22-15)

Notes:
  If you're unfamiliar with APFT standards on pushups and situps... they're not that stringent, but as soon as you  stop (to include allowing your chest to rest on the ground on pushups or back on situps) you are done.  I'll be honest... I thought that my 2 mile would be slower given the upper body strength I've added.  My watch wasn't working so I had no idea what my time was until I crossed the finish line.  If I had known I was that close to breaking 11 minutes I think I might have pushed a little harder, but I was already 30+ seconds in front of the next dude...
  The pulls at 375 felt heavy but solid.  A buddy was spotting and said that my upper back/shoulders were starting to round slightly so I didn't attempt a heavier fifth set.  Grip was the biggest factor in both sets 2 and 3.

26MAR2012

Workout #1:
6 mi Tempo Run

Workout #2:
Set 1:
  15 HSPU
  1 C2B Pullup

  13 HSPU
  3 C2B Pullup

  11 HSPU
  5 C2B Pullup

  9 HSPU
  7 C2B Pullup

  7 HSPU
  9 C2B Pullup

  5 HSPU
  11 C2B Pullup

  3 HSPU
  13 C2B Pullup

  1 HSPU
  15 C2B Pullup

Tapering.  PT Test Wednesday.

25MAR2012

Set 1: 8x OTM (DE)
  2 Front Squat @ 135# (from the floor)
  Box Jump / Depth Jump @ 36"

Set 2:
  100 OHS @ 115#
every time the bar touches the floor you owe 5 burpees at the end (included in total time)
J - 14:00, C - 13:45 (95#), N - 15:00 (75#)

Set 3: 9-6-3
  Thruster @ 165#
  Muscle Up

there's nothing quite like CNS failure.  i love it.

24MAR2012

Workout #1: Open 12.5
7 min AMRAP:
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B Pullup
  9 Thruster
  9 C2B Pullup...
(104)

Workout #2:
5 mi Run

Push Jerk Technique

22MAR2012

Workout #1:
1 mi warmup
400m sprint
400m easy
400m sprint
400m easy
400m easy
800m sprint
400m easy

400m sprint
400m easy
400m sprint
400m easy
1 mi recovery

21MAR2012

Workout #1:
  6 mi Tempo Run
(42:00)

Workout #2:
Set 1: 3-2-2-1-1-1 (ME)
  TGU
(55#-65#-85#-95#-105#-115#(right only))

Set 2:
  Max Height Box Jump
(J - 47", BP - 47")

Set 3:
  5 Squat Clean Thruster @ 135#
  2 Sled Rope Pull @ 90#
  4 SCT @ 135#

  2 Sled Rope Pull @ 90#
  3 SCT @ 135#

  2 Sled Rope Pull @ 90#
  2 SCT @ 135#

  2 Sled Rope Pull @ 90#
  1 SCT @ 135#

  2 Sled Rope Pull @ 90#
(10:56)

Set 4: 5x, alternating w/ buddy
  5 Push Jerk @ 135#
  100m Buddy Carry

Notes:
  From here on out, "sled drag" will refer to towing a sled behind you with a harness on.  "Sled pull" refers to pulling a sled to your location with a rope (keeping feet stationary).
  The video is me getting 115# up with my right arm.  Had a couple failed reps with the left.

20MAR2012

Workout #1:
4 mile run w/ 600m pickup at the start of every mile

Workout #2:
Set 1: Technique Practice
  15 Snatch Balance
  15 Hang Squat Snatch
  15 Power Snatch

Set 2: 7x
  50m Sled Drag @ 135#
  5 Deadlift @ 225# (unbroken)
  5 C2B Pullup (unbroken)
(8:54)

Set 3:
  50 Toes to Bar
  30 Power Snatch @ 95#
  10 Strict Muscle Up
(11:45)