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