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)

19MAR2012

Workout #1:
  5 mi Tempo Run

  Grip/Peg Board Work

Workout #2:
Set 1: 1RM Thruster
  1 rep every 30 seconds, start at 155#, add 10# each rep until failure
(J-215#, BP - 205#, BG - 205#)

Set 2: 6x
  6 Pistols
  9 HSPU
  12 AKB Swing @ 53#
(J - 14:37 @ 70#)

Set 3: 5-5-3-3-3 (ME)
  Bench Press
(205#-225#-245#-225#-225#)

Set 4:
  50 Hand Release Pushups

18MAR2012

Set 1: 3-3-3-2-2 (ME)

  Squat Clean and Jerk

(165#-185#-195#-205#-215#)

Set 2: 7x

  5 Thruster @ 115#

  10 Burpee Box Jump @ 24"

(13:20)

Set 3: 3x (115#-135#-155#)

  5 OHS

  5 Push Press

  5 Front Squat

  5 HSPU

  5 Back Squat