19APR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Deadlift @ 275#
  4 KTE

Set 2: 2x
  25 AKB Swing @ 53#
  20 Pullups
  15 Burpees
  10 Squat Cleans @ 155#
  5 Toes to Bar

Set 3: 10x
  100 m Row
  KB Rack (time = previous 100m row time)

Set 4: 3-3-3
  Push Jerk + 15s Hold
(135#-185#-185#)

Workout #2:
Bike Ride

17APR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Front Squat @ 155#
  3 Burpee

Set 2: 7 min AMRAP
  3 Thruster @ 100#
  3 C2B Pullup
  6 Thruster
  6 C2B
  9 Thruster
  9 C2B
  12 Thruster...
(106)

Set 3: In teams of four, only one exercise at a time:
  5000m Row
  50 HSPU
  100 Burpees
  150 AKB Swing @ 53#

Set 4:
  50 OHS @ 115#
*do 10 burpees at the end for each time the bar touches the ground before reps complete*

Workout #2: (pool)
500m warmup

5x:
50m Freestyle Technique Drill
50m Sidestroke

6x:
  50m flutter kick w/fins
  50m pull w/ paddles

6x:
  50m sidestroke kick
  50m sidestroke

500m cooldown

16APR2012

Workout #1:
2 mi easy run (warmup)

4x:
  1 mi run, Tabata interval
  4-6 min rest
(6:11, 6:17, 6:24, 6:31)

1 mi easy run (cooldown)

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch
(115#-135#-145#-155#-155#)

Set 2: 4x
  5 Deadlift @ 255#
  10 Toes to Bar
  15 Double Under
(4:19... issues with double unders. again.)

Set 3: 4x
  30 sec Handstand
  30 sec KB Rack

Set 4: 4x
  5 DB Snatch @ 70# (ea)
  10 GHD Situp


Notes:
  Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete.  you should recovery fully (heart rate and breathing back to normal) between miles.  The drop in my splits means I probably wasn't resting enough in between sets.

14APR2012

Set 1: 3-3-3-3-3 (ME)
  Thruster (from the floor)
(175#-185#-195#-205#f-205#f)

Set 2: 10-8-6-4-2
  Snatch @ 95#
  Bar Muscle Up
  20 Wall Ball @ 20#/10'

Set 3: 4x
  3 Push Press + 15s Hold
(95#-135#-185#-185#)

Set 4: 10-8-6-5
  Alternating DB Press
(50#-70#-80#-80#)

13APR2012

Set 1: 5-5-5-5-5 (ME)
  Back Squat
(185#-205#-225#-235#-245#)

Set 2: 6x
  10 Push Press @ 115#
  15 Toes to Bar
  25 Air Squat

Set 3:
  Clean and Jerk
  5 Bar Muscle Up
*add 20# to the C&J each round and go until failure or bad form*
(115#-135#-155#-175#-195#-215#)

Notes:
  It's been a long week.  It should be easier for me to post stuff from here on out.  With the back squat... I know my numbers aren't great.  I don't back squat much.  I stopped at 245# because I felt like I was about to start compromising form.  I could have managed at least a little heavier.

10APR2012

Workout #1:
Set 1: 9x OTM (DE)
  3 Front Squat @ 135#

Set 2: 3x
  10 Hang Clean @ 135#
  25 ft Rope Climb
  20 Box Jump @ 30"
  3 Muscle Up (or 10 C2B Pullup)
  15 Dips
  20 Double Unders
  5 Jingle Jangles (10m shuttle run)

Set 3: 8-8-8-8 (ME)
  Front Squat
(135#-155#-165#-175#)

Workout #2:
Swim

09APR2012

Workout #1: FBI PT Test
  1 min Situps (49)
  300 m sprint (39.8 sec)
  Max Rep Pushups (58)
  1.5 mi Run (8:19)
  Dead Hang Pullups (14)

Workout #2:
Set 1: 5-5-5-5 (ME)
  Deadlift
(315#-335#-355#-365#)

Set 2: 5x (95#-115#-115#-125#-135#)
  3 Push Jerk (Back Rack)
  3 Snatch Balance

Set 3: 4x (95#-115#-125#-135#)
  4 Hang Snatch
  4 Hang Squat Snatch
  4 Snatch
  4 Squat Snatch
  10 C2B Pullups

Notes:
  check the FBI's website if you want the exact standards.  had an issue with the bar getting slick on me with pullups, but when it comes to pushups... i'm just weak.
  After the deadlifts, my second workout was almost entirely form work... that's why the weights and reps are low.  I'm having an issue with the catch once I get above 135#, so I built these two sets to help build that overhead stability.