31AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 SLDL @ 45#
  5 HS Shoulder Touches
  5 GHD Situps

Set 1: 4x
  6 Bench Press @ 135# + 4 chains
  3 Weighted Pullups @ 70# (2x35# KB)
  6 CTB Pullups
  9 Ring Dips

Set 2:
  50 Scotty Bob @ 50#

 --

  Between the first two days this week and a soccer game last night, my legs were toasted this morning.  I deliberately left them out today hoping they'd recover enough for me to work OHS and Snatch tomorrow.

30AUG2011

Warmup: 2x
  6 OHS @ 45#
  6 Back Squat @ 45#
  6 SLDL @ 45#
  6 HSPU

Set 1: 4x
  4 RDL (ea) @ (165#-165#-185#-185#)
  4 HSPU
  8 Toes-to-Bar (V-Ups)

Set 2: 10 @ 135# - 8 @ 155# - 6 @ 175# - 4 @ 185#
  Squat Clean
  2 Push Jerks

29AUG2011

Workout #1:
Warmup: 2x
  10 Air Squats
  8 OHS @ 45#
  5 Ostrich (ea)
  5 Strict Pullup

Set 1: 6x
  8 Front Squat @ (135#-155#-165#-175#-185#-185#)
  4 Pistol (ea)

Set 2: 9-15-21
  CTB Pullup
  Thruster @ 135#

Set 3: 5x
  10s L-Sit
  30s Rest
  5 Wall Ball @ 20#/12'
  30s Rest

Workout #2:
9 mi Easy Run

26AUG2011

Warmup: 2x
  5 Air Squats
  5 OHS @ 45#
  5 Ostrich (ea)
  5 HSPU

Set 1: 3x
  5 OHS @ (135#-155#-185#)
  10 Box Jump @ 38"

Set 2: 5x
  2 Snatch Complex (95#-115#-115#-135#-135#)

Set 3:
  9 Clean and Jerk @ 115#
  6 Clean and Jerk @ 145#
  3 Clean and Jerk @ 175#
  1 Clean and Jerk @ 205#

 --

  I'd planned on completing the C&J pyramid, but found that I had torn a pretty decent sized chunk of skin off of one of my fingers and didn't have my tape with me, so I cut it off.  There also isn't a TON of work done here... I spent a fair amount of time coaching.  I'm planning on doing some hill running later in the day.

24AUG2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 Ostrich (ea)
  10 Air Squat
  Deep Breathing...

Set 1: "moderation" - for time
  100 pullups
  500m Row
  75 AKB Swing @ 70#
  500m Row
  50 Thruster @ 95#
  500m Row
  25 Clean and Jerk @ 135#
  500m Row
(37:09)

Workout #2:
Easy Run.  Seriously, easy 3-4 mile run.

23AUG2011

Workout #1:
Swim, focus on technique

Workout #2:
90 min Bike Ride

 --

  Spent today trying to get back into triathlon-focused training.  Most of my time in the pool was spent doing various drills and a few sprints.  Only did about 1500m.

22AUG2011

Workout #1:
Warmup: 2x
  10 OHS @ 45#
  5 FS @ 45#
  5 Ostrich (ea)
  5 Pullup

Set 1: 9-7-5
  Pullup
  Ring Dip
  Hang Squat Snatch @ (95#-115#-135#)

Set 2: 4x
  5 OHS @ (135#-135#-155#-155#)
  5 FS @ (135#-135#-155#-155#)
  15 Air Squat

Set 3: 6-8-10
  Thruster @ 95#
  AKB Swing @ 70#

Workout #2:
5 mi Run, moderate pace (36:10)

21-15-9
  Knees to Elbows
  Toe Touches
  Heel Claps

 --

  We started the run with the intent of doing an "easy 5-miler" to recover from the weekend, but ended up running the last 2.5 miles in 16 minutes.  Oops.
  Shoulder still feels a little iffy from the TGUs a few weeks ago.  It makes me laugh a little bit, because my legs have no problem with the weight on OHS, but my shoulders don't feel like holding it.  Either way, the thrusters afterwards felt laughably easy.