07APR2012

Workout #1:
Set 1: 3-2-2-1-1-1 (ME)
  Squat Clean
(155#-185#-205#-215#-225#-230#)

Set 2: 4x
  25 m Sled Drag
  25 m Sled Pull
  10 C2B Pullup
  15 AKB Swing @ 70#

Set 3:
  Handstand and L-Sit Work

06APR2012

Workout #1:
1.5 mi Run

Set 1: 4x
  25 Bench Press @ 135#
  500m Row
(1:35, 1:36, 1:41, 1:37)

Set 2: 5x
  10 Toes to Bar
  25 Double Unders

1.5 mi Run

05APR2012

Workout #1:
Set 1: 9x OTM
  3 Push Press @ 135#

Set 2: 3x
  20 Box Jump @ 30"
  10 Clean @ 135#
  10 C2B (or 3 Bar Muscle Up)
  15 Bicep Curls (ea) @ 30# DB
  15 Dips

Set 3:
  10 min Airdyne
  10 min Run

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Thruster
  25 Double Unders
(155#-175#-185#-195#-205#)

Set 2: 10-8-6-4-2
  OHS @ 95#
  HSPU
  25 Double Unders

Set 3:
  1 min Handstand
  1 min Rest
  45 sec Handstand
  1 min Rest
  30 sec Handstand

04APR2012

Set 1: 3x continuous

  1 mi Run (for time)

  50 Air Squat

  50 Walking Lunges

  1 min Situps

  400 m Jog

(5:25, 5:50, 5:55)

Set 2:  3x

  100 m sprint

  200 m jog

Set 3:

  25 crunches

  25 reverse crunches

  25 oblique crunches (ea)

  25 4-count supine bicycles

03APR2012

Workout #1:
  4 mi Tempo Run

Workout #2:
Set 1: 4x
  2 Hang Squat Clean
  2 Power Clean
(135#-155#-165#-175#f)

Set 2:
  30 Power Snatch @ 135#
(2:41)

Set 3: 20-15-10-5
  AKB Swing @ 70#

02APR2012

Workout #1:
Agility Drills

Workout #2:
Set 1: 5-5-5-5 (ME)
  Front Squat
(185#-205#-215#-225#)

Set 2: 5x
  3 Muscle Up
  6 Push Jerk @ 135#
  50m Farmer's Carry @ 2x70# KB

Set 3: 20-15-10-5
  HSPU
  Pistol (ea)

Set 4: 9-7-5
  Squat Clean Thruster @ 135#
  Bar Muscle Up

Notes:
  I'm forced to work out with my small group in the mornings.  Sometimes these will probably be solid workouts.  Today's was pretty weak sauce.  Only big issue was we did about 300 air squats... just in time for me to do my max effort front squats this afternoon.

30MAR2012

Workout #1:
Set 1:
  1 mile run
(5:10)

Set 2: 1-10-1 pyramid
  1x Strict C2B Pullup
  2x Hand Release Pushup
  3x Unsupported Situp

Set 3: 3x
  300m Sprint
  30 Air Squats
  20 Lunges (ea)

Workout #2:
Set 1: 3-3-3-3 (ME)
  Strict Press
(115#-135#-145#-155#)

Set 2: 10-9-8-...-1
  Bench Press @ 185#
  Burpee (10 ft target)

Set 3: 10-8-6-4-2
  Toes to Bar
  Alternating Bicep Curl @ 50#DB

Notes:
  Why bicep curls?  Because fuck you, that's why.