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)

2011.4.14 - 12

-30min. Conditioning Drill
-2mi. Run (sub 8min. mi/pace)
-2 sets of-
60sec. Flutter Kicks
60sec. Mountain Climber
60sec. Plank Hold
(rest 3:00/set)
-Tabata Situps- 16, 15, 14, 15

2011.4.13 - 13

-60min. Ruck through the Woods w/55#

Rest 5hrs.

-Max set Muscle'Up- 7 *PR
-Bench Press- 45x10, 95x5, 135x5, 185x5, 165x10
-3 sets of:
250m Row
5x Squat Clean Thruster @135
(rest 60sec./set)
-GHD Situp- 3x15
-GHD Back Ext.- 3x15

2011.4.11 - 15

-One-Legged Squat- 3x6 (alt.) (rest 60sec./set)
-Front Squat- 45x5, 95x3, 135x3, 175x3, 205x3
-Squat Clean Thruster- 135x5, 165x5, 5x1 @185 (rest 60sec. b/t singles)

Rest 30min.

-3 rds. for time-
30m Broad Jump
30m Sprint
12x Burpee

Time - 4:17

2011.4.10 - 16

-2:00 max Pushups- 65 *PR
-2:00 max Situps- 80
-1mi. Run (slow, still no lungs)

Rest 2.5hrs.

-Rack Deadlift (just above knee)- 45x5, 135x5, 225x5, 315x5, 395x3, 445x3, 495x1, 525x1, 555x1
-Deadhang Pullup- 3x10 (rest 5:00/set)
-DB Row- 2x15 (each side) @80# DB (rest 5:00/set)
-Hammer Curl- 2x6 (each side) @60# DB's (rest 3:00/set)
-3 sets of- (rest 5:00/set)
60m Overhead Walk w/2x 60# DB's
60m Farmer's Walk w/2x 60# DB's
250m Row

1st - 3:03
2nd - 3:19
3rd - 3:34

2011.4.7 - 19

-1hr. Conditioning Drills & Running

2011.4.6 - 20

-Bench Press- 45x10, 95x5, 135x5, 185x5, 215x3,2,1
-Dips- 3x4 @70# (5:00/rest)
-Single-Arm Incline DB Press- 2x10 (each side) @70# (3:00/rest)
-Bench Press Isometric Hold + 12x Plyo Pushup on Med. Ball (alt.), x3 sets- 10sec. @265, 10sec. @285, 10sec. @315 (3:00/rest)
-5 rds. of-
8x Ring Pushup
16x Double'Under
8x GHD Situp

Time - 5:09

2011.4.5 - 21

-Pushup-
Spade - 7 partial + 7 full + 12 partial + 12 full (unbroken)
3:00 rest
Regular - 7p + 7f + 12p + 12f (unbroken)
3:00 rest
Wide - 7p + 7f + 12p + 12f (7,7,12 +12)
-Max Situps in 2:00- 81 *PR

Rest 1.5hrs.

-Hang Power Clean- 45x5, 95x5, 135x3, 165x3, 195x3, 215x3 *PR (3:00/rest)
-Front Squat- 135x5, 165x3, 3x3 @195# (3:00/rest)
-Pullup- Corncob x5 + DH Pullup x5, x4 sets (alternate pronated & supinated grip each set) (3:00/rest)
-Front Squat Isometric Hold- 10sec. @305, 10sec. @315, 10sec. @325 (immediately after Hold, do 8x alternating Lunge w/40# DB's) (3:00/rest)

2011.3.8 - 48

-OHS- 45x5, 95x5, 135x3, 165x3, 185x4 *PR, 185x6 *PR
-Snatch + Hang Power Snatch Complex- 45x3, 2x1 @95, 115x1, 135x1, 145x1
-Snatch- 155x1, 170(f)x2
-Freestanding HSPU practice- hit a couple singles
-HSPU- 3x15 (rest 3:00/set)

rest 5min.

-3x Front Squat @205 + 12x Burpee, x3 sets (rest 3:00/set)
1- 40sec.
2- 38sec.
3- 36sec.

Rest ~4hrs.

-Row- 30sec. @90% + 30sec. @50%, x15 sets (continuous)
Total meters - 3,799
Avg. Watts - 210.6
Avg. 500m - 158.5
Cals - 256

2011.3.7 - 49

-Bench Press- 45x10, 135x5, 165x3, 185x3, 205x3, 225x5 *PR
-"Courage Games" WOD #2-
10x KBS @53#
40x Squat
20x KBS
30x Pushup (hand release)
30x KBS
20x Burpee

Time - 4:20

Rest 2.5hrs.

-Max Pushup in 2:00- 55
rest 5:00
-Max Situp in 2:00- 77 *PR

2011.3.5 - 51

-20min. Swim

Rest 5hrs.

-Ring HSPU- 5, 5, 3, 3 (rest 3:00/set)
-Ring Pushup- 25, 18, 15, 15 (rest 3:00/set)
-Ring Dip- 8, 8, 6, 5 (rest 3:00/set)
-Situp- 3x30 (rest 60sec./set)

2011.3.4 - 52

-2mi. Run- 15:03
-FlutterKick- 35sec. on, 25sec. off, x3 sets

Rest 6hrs.

-Hang Power Clean- 45x5, 95x5, 135x3, 165x1, 185x1, 205x1, 225x1 *PR, 235x1 *PR, 245x1 *PR (rest 3:00/set)
-Power Clean + Thruster- 135x1, 165x1, 185x1, 205x1, 215(f)x (rest 3:00/set)
-Clean Pull- 3x3 @255 (rest 2:00/set)
-Spade Pushup (indexes & thumbs touching)- 5x20 (throughout the day)

2011.3.3 - 53

-Deadlift- 45x5, 135x5, 225x5, 10x2 @315 (rest 30sec./set) (last 2 sets add 20#, set 9 @335, set 10 @355)
-DB Row- 1x25 @80# DB (each side)
-Deadhang Chinup- 8, 8, 8 (rest 3:00/set)
-Row Sprint- 30sec., x 5 sets (rest 3:00/set)
1- 175m
2- 175m
3- 175m
4- 172/173m (forgot)
5- 176m

2011.3.1 - 55

-Bench Press- 45x12, 135x5, 10x2 @165 (rest 30sec./set) (last 2 sets, add 20# each time. So set 9 is @185, set 10 @205)
-Dips- 1x15 w/ 30# Body Armor
-3 rds. for time of:
15x OHS @95#
15x Burpee
Time - 5:59
-The Rower (bodyweight movement)- 30sec. on, 30sec. off, x3 sets
-Situp (max reps in 2:00)- 63 *PR (hands interlaced behind head)

2011.2.28 - 56

-5min. Row (easy)
-30min. Run
-Flutter Kicks- 30sec. on, 30sec. off, x3 sets

Rest 7hrs.

-High-Bar Back Squat- 45x5, 135x5, 10x2 @185 (rest 30sec./set) (A2A, speed)
-Clapping Pushup- 10x8 (rest 30sec./set)
-Glute'Ham Raise- 4x8 (rest 45sec./set)

2011.2.26 - 58

-Power Clean- 45x5, 135x5, 3x3 @185 (rest 2:00/set)
-Power Clean + 3x Split Jerk- 3 sets @185 (rest 2:00/set)
-Clean & Jerk- 6x2 @165 (rest 90sec./set)
-Toes2Bar- 3x15 (rest 2:00/set)
-Barbell Curl- 21's @75, 18's @75, 15's @75 (rest 2:30/set)
-Pushup-
Spade - 5x partial + 5x full + 7x partial + 7x full
rest 90sec.
Regular - 5x partial + 5x full + 7x partial + 7x full
rest 90sec.
Wide - 5x partial + 5x full + 7x partial + 7x full
*all unbroken

rest 6hrs.

-Pushup- 1x55 (max set)

2011.2.25 - 59

-20min. Heavy Bag Work
-Conditioning Drill #1, 5x 4-count reps of the following:
Bend & Reach
Rear Lunge
High Jumper
Rower
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-Leg Body Twist
Push-Up

-Strict Chinup x5, rest 60sec., Strict Pullup x5, rest 60sec., x3 sets
-7min. Recovery Row

2011.2.23 - 61

-Bench Press- 45x10, 95x5, 135x5, 185x3, 205x10 *PR
-HSPU w/ Body Armor (30#)- 5, 1, 2 (Armor pushed my back off the wall too much, made consecutive reps difficult)
-Ring Pushups w/ Body Armor (30#)- 3x12 (rest 3:00/set)
-5 sets of the following: (rest 60sec./set) (move efficiently, goal is same score for each round)
3x Hang Split Clean @185#
5x HSPU
7x Toes2Bar
9x Box Jump @20"
12x Double'Under

1st - 1:11
2nd - 1:25
3rd - 1:14
4th - 1:15
5th - 1:11
*(all unbroken except stupid'ass DU's)

Rest 4hrs.

-Pushups- 2x35 (rest 5:00/set)
-20min. Run @80%

2011.2.22 - 62

-Pistols- 3x3 (per leg) (rest 60sec./set)
-Back Squat- 45x5, 135x5, 185x3, 215x5, 245x5
-Push Press- 45x5, 135x5, 185x8 PR*
-Hang Snatch + 2x Hang Power Snatch Complex- 95x1, 115x1, 125x1, 135x1 (rest 90sec./set)
-10x KettleBell Swing @70# + 5x Deadhang Pullup- 7 sets (*all unbroken) (60sec. walking rest/set)
-Tabata Situps- 15, 16, 15, 13, 10, 8, 7, 8 = 92

2011.2.19 - 65

-20min. Swim
-Pushup- 1x30

2011.2.18 - 66

-Deadlift- 45x5, 135x5, 225x5, 315x3, 365x1, 395x1, 445x1, 485x1 *PR
-20x Muscle'Up (all MU's full turn-out) - 3:57
-Muscle'Up- 3x4 (rest 3:00/set)

2011.2.17 - 67

-Bench Press- 45x10, 95x5, 135x5, 185x3, 205x3, 225x4 *PR
-Close-Grip Bench Press- 3x3 @185 (rest 2:00/set)
-Front Squat- 45x5, 135x3, 185x3, 205x3, 225x3 *PR
-Deadhang Pullup- 10, 10, 8 (rest 3:00/set)
-500m Row (100%)- 1:28 *PR

2011.2.15 - 69

-Snatch- 45x5, 95x2, 3x1 @115, 2x1 @135, 145x1, 155x1, 165x(f), 165x1 *PR
-Power Clean- 135x3, 165x1, 185x1, 205x1, 225x1, 240x(f), 240x1 *PR
-Clean + Push Jerk + Hang Clean + Split Jerk Complex- 3 sets @185 (rest 3:00/set) (bar does not touch ground during set)

Rest 4hrs.

-3 sets of:
5x Muscle'Up (all MU's are always full ROM, turn-out at bottom)
10x Burpee
15cal Row
(rest 3:00/set. Go 95-100% effort) (goal is same time for all sets)

1st - 1:41
2nd - 1:37
3rd - 1:43

-Pushup-
Spade (indexes & thumbs touching) - 1x30 *PR
rest 5:00
Regular - 1x30
rest 5:00
Wide - 1x30

2011.2.14 - 70

-Cemetery Run- Ran for 7min. then my back seized up, called it.

Rest 3hrs.

-5min. Row (easy)
-Tabata Sprint- 20sec. @85% effort, 10sec. @50%, x8 sets
-1mi. of Stairs (50 flights)
-Tabata Row- 20sec. @95%, 10sec. Rest, x4 sets

2011.2.13 - 71

-Pushup-
Spade - 5x partial + 5x full + 7x partial + 7x full (unbroken)
rest 90sec.
Regular - 5x partial + 5x full + 7x partial + 7x full (unbroken)
rest 90sec.
Wide - 5x partial + 5x full + 7x partial + 7x full (unbroken)

-Situp- 3x30 (rest 30sec./set)

2011.2.12 - 72

Strength:
-OHS- 45x5, 95x5, 135x3, 165x1, 195x1, 225x(f)x2, 225x1 *PR
-OHS- 165x10 *PR
-Push Press- 165x1, 185x1, 3x3 @205 *PR (volume) (rest 5:00/set)
-Dip- 3x6 @70# *PR (volume) (rest 3:00/set)

Rest 4hrs.

Conditioning:
3 sets of 4rds. of: 3x Power Clean @155, 6x Pushup, 9x Squat (rest 3:00 between each 4rd. set)
1st - 1:58
2nd - 2:24
3rd - 2:38

2011.2.9 - 75

Conditioning:
-2.5min Row (easy)
-Row- 30sec. @ 90% effort + 30sec. @ 50%, x10 sets (no rest)
-Pushup- 1x40
-4'count flutter kick- 3x20
-Spade Pushup (Indexes & Thumbs touching)- 3x15
-30min. Swim

2011.2.8 - 76

Strength:
-Front Squat- 45x5, 95x5, 135x5, 165x3, 5x3 @205 (rest 3:00/set)
-Dumbbell Thruster- 3x5 @70# DB's (lost balance on last rep) (rest 2:00/set)
-Muscle Snatch- 3x3 @115 (rest 90sec./set)

Conditioning:
5x Snatch @95
20x Double'Under
4x Snatch @95
20x Double'Under
3x Snatch @95
20x Double'Under
2x Snatch @95
20x Double'Under
1x Snatch @95
20x Double'Under

Time - 4:54

-Weighted Slantboard Situp- 3x12 w/ 20# DB's overhead (rest 60sec./set)
-Pushup- 3x30