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 ***

21OCT2011

Workout #1:

Set 1:
  2 L Pullups
  2 Squat Snatch @ 75#
  4 Hercules Pullups (behind the head)
  4 Squat Snatch @ 75#
  6 Chinups
  6 Squat Snatch @ 75#
  8 C2B Pullups
  8 Squat Snatch @ 75#
  10 Mixed-Grip Pullups
  10 Squat Snatch @ 75#
  8 C2B Pullups
  8 Squat Snatch @ 75#
  6 Chinups
  6 Squat Snatch @ 75#
  4 Hercules Pullups
  4 Squat Snatch @ 75#
  2 L Pullups
  2 Squat Snatch @ 75#

Set 2: 4x
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 80# KB (ea)
then
  50m Farmer's Carry @ 2x53# KB
  25m Waiter's Walk @ 53# KB (ea)

Set 3:
  200m Farmer's Carry @ 2x53# KB
  150m Farmer's Carry @ 2x53# KB
  100m Farmer's Carry @ 2x53# KB
  50m Farmer's Carry @ 2x53# KB

Workout #2:
Short, Fast Ruck

20OCT2011

Workout #1:
Warmup: 3x
  5 Front Squat @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  5sec One-Hand HS (ea)

Set 1: for time
  100 Thrusters @ 95#
  *5 burpees on the minute, every minute
(14:46)

Set 2: 4x
  BB2B Pullups until missed rep (3-2-2-2)

Workout #2:
5 mi Run

19OCT2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 Front Squat @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)

Set 1: 10-8-6-4-2
  RDL @ 135# (ea, alternate if you want)
  C2B Pullup

Set 2: 2x
  20 sec RH KB Snatch @ 53#
  10 sec rest
  20 sec Burpee
  10 sec rest
  20 sec LH KB Snatch @ 53#
  10 sec rest
  20 sec Burpee
  10 sec rest

Set 3: 6x
  5 Squat Clean + 10m Walk (135#-145#-155#-165#-175#-175#)

Workout #2:
6 mi Ruck (45# Dry + Plate Carrier)

18OCT2011

Workout #1:
Warmup: 3x
  8 OHS @ (45#-75#-95#)
  8 Good Morning @ (45#-75#-95#)
  8 Ostrich
  5 GHD Ham Raise

Set 1: 4x
  3 TGU @ 65# (ea)
  10 OHS @ 95#

Set 2: 4x
  10 Clapping Pushups
  5 BB2B Pullups
  25 Bench Press @ 95#

Set 3:
  15 Push Press @ 95#
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 53# KB (ea)
  50m Farmer's Carry @ 2x53# KB
  2 BB2B Pullups
  15 Push Press @ 95#
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 53# KB (ea)
  50m Farmer's Carry @ 2x53# KB
  2 BB2B Pullups
  15 Push Press @ 115#
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 53# KB (ea)
  50m Farmer's Carry @ 2x53# KB
  2 BB2B Pullups
  15 Push Press @ 115#
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 53# KB (ea)
  50m Farmer's Carry @ 2x53# KB
  2 BB2B Pullups
  7 Push Press @ 135#
  50m Farmer's Carry @ 2x53# KB
  25m Briefcase Carry @ 53# KB (ea)
  50m Farmer's Carry @ 2x53# KB
  2 BB2B Pullups

 --

  BB2B = belly button to bar.  started out as kind of an accident... i just did a good strong kip and ended up pulling far past my sternum, so i figured i'd try to finish each pullup at my belly button.  kind of fun.
  the carries weren't too hard at 53# ea, but i didn't have access to more than one 70# KB.  in the future i might just do the briefcase carries at a heavier weight.

17OCT2011

Workout #1:
Tabata Thrusters @ 40# DBs
1 min rest
Tabata T-Pushups
1 min rest
Tabata Burpees
1 min rest
Tabata Bottom-to-Bottom Squats

 --

still rehabbing a lower back injury... most of the pain is gone, but i didn't want to hit the first workout back too heavy.  this might sound weird, but i think i like tabata burpees.