12DEC2011

"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
(37:50)

then an easy 4 mile run.

slightly pissed because my time is a minute slower than the last time i did this set... won't offer excuses.

09DEC2011

Workout #1:
1RM Front Squat - 245# (involved a considerable warmup and workup)

Squat Clean Ladder (95#-195#x1 by 20#)

Squat Snatch Ladder (65#-135# by 10#)

 --

The ladder works like this... you have 20 seconds to hit three reps.  you're then given 10 seconds of rest following the 20 seconds of work (so you start each set on a 30 second interval).  it works best if you have a couple buddies add the weight for you in between sets.

Workout #2:
Set 1: 50-40-30-20-10
  Jump Rope
  Butterfly Situp

Set 2: 5-5-5-5-5
  Push Jerk + 5 sec hold @ (95#-115#-135#-155#-175#)

Set 3: 21-15
  Thruster @ 95#

Also did technique work on kipping pullups, muscle ups, and double-unders.
With the Push Jerk, I started doing it from behind the head (back squat position) but stopped after 135# because I didn't like how it felt lowering the weight back onto my shoulders.

08DEC 2011

Set 1: 5x
  10 RDL @ 185#
  10 AKB Swing @ 70#
  10 Push Press @ 135#

Set 2:
  10 Clean & Jerk @ 95#
  10 Clean & Jerk @ 115#
  10 Clean & Jerk @ 135#
  10 Clean & Jerk @ 115#
  10 Clean & Jerk @ 95#

07DEC2011

2000m Row (7:13)

15-12-9-6-3
  Bench Press @ 95#+6 chains
  Renegade Row @ 50# DB
  500m Row (1:42, 1:43, 1:39, 1:42) *only do 4 of these, since you follow this set with another...

2000m Row (7:11)

then, for fun...

10 Narrow Bench Press @ 135#
10 Wide Bench Press @ 135#
10 Bench Press @ 135#
  with the only rest being the time it takes to rack and change grips.

 --

  one reason the weight on the bench press is absurdly low is that i did "timer pushups" yesterday.  it's a great way to get a decent workout when you're too busy to make it to the gym, and can be done with pretty much any exercise.  i set a timer for 15 minutes, and every time it goes off i did 25 perfect pushups (note the word "perfect"... body rigid in a straight line, chest to the ground, pause, then arms fully locked and extended, pause, etc.).  this is also great for guys getting ready for the APFT or various army schools that begin with a PT test.  i just did them because Army plays Navy this weekend in football.

06DEC2011

Workout #1:
Set 1: 5-3-2
  TGU @ (65#-75#-85#) (ea)

Set 2: 5x
  3 OHS @ (135#-155#-155#-165#-165#)
  5 Burpees

Set 3: 3-3-2-2-1
  Thruster @ (135#-155#-175#-195#-205#)

having some issues with my elbow this morning... probably from all the pullups/rowing yesterday and then doing heavy TGU and OHS.  i'll try to hit the gym again later and do some metabolic work.

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)