2011.4.23 - 3

-Hang Squat Clean- 45x5, 95x3, 135x3, 3x3 @185, 215x1 *PR (rest 3:00/set) (never gone heavier than 185 for a single, so these felt good)
-10x Double KB Swing w/2-53# KB's + Double KB Overhead Carry 60m, x3 sets (rest 3:00/set)
-1x Atlas Stone ground to shoulder @140# + 1x 15' Rope Climb, x10 sets (rest 60sec./set)
-Atlas Stone ground to shoulder @178#, x4 (2x each side)

2011.4.22 - 4

-2:00 Pushups- 66 *PR
-2:00 Situps- 83 *PR
-90sec. Lying Leg Raise Hold (6-8in. off ground)

2011.4.21 - 5

-90min. Ultimate Football in the mud with my FS Crew *(Fun.As.Hell.)

2011.4.20 - 6

-OHS- 45x5, 95x5, 135x5, 185x1, 165x6 (horribly shitty day)
-4x DB Thruster @60# DB's, EMOM for 5:00
-5x Chinup EMOM for 5:00

Rest 5hrs.

-1.35mi Cemetery Run (hilly)- 10:48
rest 5min.
-1.35mi Cemetery Run (opposite direction)- 11:35
rest/walk 5-10min.
-.46mi Run- 3:07

2011.4.19 - 7

-3 sets of:
40x Pushup
40x Situp
40x Squat
(rest 3:00/set)

1st - 2:28 (unbroken)
2nd - 2:37 (unbroken)
3rd - 4:46 (SLOW)

-2min. Tabata Butterfly Kick
-60sec. Plank Hold (left)
-60sec. Plank Hold (right)

2011.4.16 - 10

-Split Jerk- 45x5, 95x3, 135x3, 165x3, 185x3, 215x3 *PR, 235x1
-3 sets of 3:00 AMRAP of:
5x Hang Power Snatch @95
10x Double'Under
5x Toes2Bar

1st - 3rds. +15
2nd - 3rds. +13
3rd - 3rds. +15

One man works for 3:00 minutes while the other one crushes Beer for 3:00, then rotate for a total of 3 sets. This was fun.

2011.4.15 - 11

-Pushup-
Spade - 7x partial + 7x full + 12x partial + 12x full (unbroken)
Rest 3:00
Regular - 7x p + 7x f + 12x p + 12x f (unbroken)
Rest 3:00
Wide - 7x p + 7x f + 12x p + 12x f (unbroken)
-3 sets of:
30x Situps (unbroken)
30sec. Plank Hold (left)
30sec. Plank Hold (right)
(rest 3:30/set)