Workout D - 1

Hang Clean 45, 65, 75, 95, 105, 115, 125, 135 x 3
Push Press 115 x 3, 155 x 5 x 3
Pendlay Rows 155 x 8 x 3

Every 2min 5x
Ring pull-ups x 4
Med ball slams x 8
Burpees x 12, 12, 12, 10, 10
Jumping Jacks x 16
8:48 AHR 172, Max 184, Min 155, Recover 8 (179-171)

KTE 3 x 5 (toes to rings)

JM for lunch

-Hang cleans weren't bad 135 is a good working weight.
-155 wasn't too hard but it should be a good starting point.
-Rows no prob keep pace with PPs
-Burpees were a killer on ICT 8 next time keep them at 12 and don't puss out - not worth it.
-Weights took about 35min, Overall time was 1hr and 10min.

Road / Intervals

Maxwell Daily Dozen
Run .6 miles - 245" elevation gain
5 x 100m sprint - on municipal park grass and very slow
8 ultra thick swing set bar chin-ups
Run / Walk .6 miles back down - need to work on the pose running downhill
JM stuff
static stretches
Ross style ab circuit x 3
Neck Isos
Jumped in pool to rinse off

Workout C - 1

Revised my template again... I think I'm set, although it looks a little heavy on the posterior chain.

Deads 155 x 5, 205 x 3, 245 x 3, 275 x 5, 295 x 5, 315 x 5
FSQ 155 x 3 x 3
A1. Straight bar curls 65 x 10 x 3
A2. Dips BW x 10 x 3
Side-bends 16kg x 10 x 3

-Deads were good go up 10lbs across
-FSQs without the rack are interesting - unracking it to the ground is fun.
-65 was light for curls but it got hard on the 3rd set try 70 next time. Dips were easy.
-16kg is too light for side-bends try 55lbs or 24kg next.
-The core of the workout (Deads/FSQ) took just under a half hour without much of a warm up. Overall time was 42min.

Weights 2

PP 95, 115, 135, 165, 185 x 3
Squat 135, 175, 195, 225 x 5
Chins 35 x 6 x 2, 5 x 1 - 90sec r.i.
Neck wrap 4 x 10

-Start with 165 for PPs. Need to break the habit of dipping under it. Took about 16min to work through this including set-up.
-225 for working weight with squats - Messing with a higher bar position. 225 was less than perfect - GMing a little and knees wanted to drift inward. Stick with it until nailing it. 13min and an additional 7 breaking the stands down.
-Didn't feel like I could make six on the last set of chins go for it next time. 6min.
-Overall time 1:02

Magic 50

Maxwell Dozen

Adaptation of Ross's Magic 50 Warrior Challenge
5 rounds
5 KB(24kg) snatches
5 KB swings
5 Burpees
1min rest
9:44, AHR 163, Max 173, Min 99, Recovery 7 (177-170)

Side planks 30sec L/R x 4

Band dislocates, HIM, Bird dogs

- Didn't like this circuit at all. KB snatches are just wrong for circuits, will try DB snatches at some point, but I won't be combining them with swings. Something like swings or double swings with burpees, pull-ups, and maybe lunges would be cool. I need to get some lunges or split jumps in here somewhere.
-Side planks went like this - push-up, 30sec plank, push-up, 30sec plank, no rest. Do 45sec next time.

Jumrope EIT

Maxwell Daily Dozen
6 rounds of
1min jump rope
10 med ball slams
10 push-ups
~30 seconds rest
11:42, AHR 171, Max 184, Min 117, Recovery 15 (184-169)
Neck raises 16kg x 10 x 3
Band dislocates and HIM/HAM
Ironmind twist yo wrist thing 10#
Mowed the lawns
10 pull-ups

-EIT was nice. 160 turns is about right for 1min, did the first round with 200 turns.
-Neck raises are still heavy at that weight stick with same sets/reps
-10# is too light for the wrist thing.

Weights n stuff

Going with something new here. Gant Gimes crossed with MEBB. Ideally, some sort of circuit conditioning day 1, day 2 weights, day 3 interval stuff, day 4 off. Weight training will be some sort of quick lift for 5-8 sets of 1-3 reps, followed by a ME sort of lift for 5 x 3 or 3 x 3 (progressive loading every few tries), then some sort of random assistance. Going to try to take volume down 50% every 4 weeks or after 3x through the lifts then start back where I left off. After another 4 weeks change some exercises if stalled.

Hang Sn 45, 65, 75, 85, 95 x 3, 105 x 1 (missed #2), 105 (miss)
Bench 95, 135 x 5, 165 x 5 x 3
FSQ 95, 115, 135 x 3, 155 x 3 x 2
Kneeling ab wheel 3 x 12

-I guess 95 is my working weight for hang snatches. balance while catching at the bottom sucks.
-Bench was way easy take it to 170
-FSQ wasn't hard but I have some form and flexibility issues 155 for working weight next time.
-Ab wheel was easy try some standing next time.

Stuff

5min jog
2 x 800m 1min r.i.
2 x 50m jog back

Later:
Maxwell Daily Dozen
5min LCCJ @ 2x16kg
Wide-grip pull-ups 3 x 6
Band dislocates and Hip JM

-Feeling good after running.
-5min LCCJ is tough, next time set a pace.

Shite!

Caught the flu Tuesday

Maxwell Daily Dozen
10 pull-ups
15 dips

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 170 x 5 x 3, 190 x 3 x 3
Wide-grip pull-ups / Dips 3 x 1-4

Circuit 3x
Burpees x 30sec
Jumping Jacks x 30sec
High Knee DB Press x 30sec
Shadow Box x 30sec
6min - AHR 168, Max 180, Min 117, Recover 20 (177-157)

Later:
Neck isos 3x with 30sec side planks before and after
3 x Jaw openers x 15 with 1min planks in between

-170 was easy, 190 went up smooth, 175/190 next.
-Ladder last two ladders were hard. Go to 4 x 1-4 next.
-GPP 1 was pretty good go for 4 rounds next time.
-Do some neck isos and sit-ups later.
-Felt really good working out today. Not sure what to attribute it to. I had two days off and also started taking this Alpha Male supp. I have heard from a couple non-scientific but methodical sources that this stuff was good. I have only been on it for a few days though.

Workout C

W/U: Rope and stretching
Squat 95 x 5, 155 x 5, 185 x 5, 230 x 10, 225 x 10 x 2
Chin-ups 25 x 10, 6, 4

-Uninspired workout today. Had a shitty interview this morning.
-Forward lean and sticky on the last set of squats. Do 230 x 10 x 2, 225 x 10 next workout and progress like that.
-Hoping for 12 on the chins but 10 felt right today. My lats were hit pretty hard a couple days ago.
-Do some neck isos later.

Workout B

OHP 45 x 5, 95 x 5, 130 x 5 x 3, 145 x 2 (missed 3), 135 x 3 x 2
Pendlay Rows 165 x 6 x 6
Dips 60 x 10, 8, 5

Attempted ICT1 but fubared the timing.
1st circuit 1min burpees (19), 1min chins (13), 30sec Hindu squats (17)
took a long rest to figure out what I did wrong then,
30sec burpees (10)
30sec chins (8)
30sec hindu squats (18)
Rounds 3, 4 - simulated 15sec
burpees x 5
chins x 4
hsq x 10
10:04, AHR 158, Max 183, Min 119, Recover 171-159

KTE 8, 6, 5

-I had the shits this morning so that may account for the shitty workout.
-130 x 5 x 3 for OHPs was just barely, reset to 5/25.
-Need to warm up better. I had some pain in my right shoulder tendon going in to my humerus. See here.
-Rows were no prob once I got going... Had to take a shit afterwards.
-Nice work on the Dips. Seems a lot stronger than a year ago.
-Fucked up the circuit. Ideas for progression do 30, 15, 15, 15sec, then 45, 30, 15, 15 - etc. Base on rep range.
-Work on KTE form see here.

Random

24 movements
Maxwell DD
40 sit-ups
HIM & HAM JM
Band dislocates

Workout A

W/U:
Various Snatches on OHSs 45 and 65#
W/O:
PC 95 x 3, 115 x 3, 155 x 3, 180 x 5 x 3, 200 x 3, 200 x 2 (miss on 3), 200 x 3
DL 245 x 1, 285 x 1, 300 x 5, 320 x 5, 340 x 5
Wide-grip Pull-ups / Dip Ladder 1-4, 1-4, 1,2,4, 1-3
Run 18:39 AHR 149

-Last set of PC and DLs were ugly, repeat.
-Fucked up the count on ladder 3