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)