Conditioning

3 rounds, untimed
10 burpees
10 alternating swings - 50 (10 per arm)
150 row
10 high stepups per leg

4 sets of max effort ecomill sprints

Conditioning

Ecomill sprints, 4 sets of max effort

3 Rounds for time
10 Burpees
15 KB Swings - 50
10 Box Jumps - 37 inches
Time: 10:08

Farmers Walk - 200 lbs for 3 sets of 3 trips across studio.

Fun workout, farmers walks burned the grip like crazy.

Conditioning

Time for a fun workout

4 sets of max effort sprints
I think I saw 17.5 on one set, felt really fast.

3 Rounds
15 Rope Slams
10 Burpees

3 Rounds
8 Box Jumps - 37 inches
15 KB Swings - 50

It was intense, fun, sweaty, and exhausting.  Highlights of this workout can be seen on my youtube page.

Conditioning

Two types of sprints means lots of pain

Prowler Half sprints
180x1
180x1
270x1
360x1
360x1
360x1

Eco Mill Sprints - 4 fast sets

May not seem like much, but this left my flat on my ass, max effort work is very draining and exhausting.  The prowler got really hard by the end, and the sprints on the treadmill were killer, fun but really tough workout.

Conditioning

I was very congested this morning but wanted to try some conditioning, I used the Ecomill treadmill for sprints but used a different one, this one doesn't have a max speed setting, so you can just give it all you got.

Ecomill sprints - 5 fast sets

3 Rounds (untimed)
15 Burpees
20 KB Swings - 50

For the sprints, I went as fast as I felt comfortable with, I recall seeing 14, show up on the speed thing, not sure whether it's kilometres or miles but it felt fast, I only went as long as I could maintain that speed.  My quads seized up on the first round of the couplet but was able to finish it and then stretch them out.  A moderate length workout but intense.

Legs

Box Front Squats
warm up
95x6
135x5
135x5
work sets
185x5
205x5
235x5

Complex (2 Power cleans + 2 Hang Squat Cleans = 1 rep)
95
135
155
175
185

Eco Mill Sprints
8mph x 30 seconds
10 mph x 30 seconds
11 mph x 30 seconds
11 mph x 30 seconds

Good workout, heavier weight on the front squats, but those eco sprints simply killed me, my legs (mainly hamstrings) were so burned out I had to sit for about 10 minutes when this was over!

Legs

Awesome leg day.

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x3

Power Cleans (touch and go)
135x5
155x5
175x5
185x5

Eco Mill Sprints
8mph x30 sec
10mph x30 sec
10mph x30 sec
10mph x30 sec

That was a good workout.  I don't really know why I started doing low bar back squats again, but boy does it feel good.  Sometimes when I go into squatting workouts, any style, they can feel tight and just off, the last three times in a row have all felt good and stable.  295 for a triple I am very pleased with, I asked for a spot and I think that confidence helped.  My all time record is 315 for a double, maybe I can beat that one day (there was a time when I thought I never would).  The power cleans and sprints were wind sucking but fun.

Legs

Post Christmas workout, not going to have the same go, but trying to do something.

Superset (both just below parallel)
Front Squat - 135x3, 155x3, 185x3, 205x3, 225x3
Back Squat - 135x5, 155x5, 185x5, 205x5, 225x5

Ecomill Sprints
6mph x30 sec
8mphx 30 sec
10mphx 30 sec
11mphx25 sec

That's all, but even this sapped my energy.  This was my first time front squatting in a while, it really sapped the drive for the back squats, I've done this superset before but more back squats this time.  The sprints were harder than usual, I maybe could have pushed the line on that last set and got 30 seconds, but when you are moving that fast you don't want to risk tripping.  Also seems like my knees have good and bad days, today the one felt a little achy but never hindered my workout.  The last set of squats can be seen here.

http://www.youtube.com/watch?v=khorqHTjCQI

Full Body

Short one with some fun stuff.

DB Clean and Press (alternating)
50x3 (per arm)
60x3
70x3
75x3

Eco Mill Sprints
6mphx30 sec
8mphx30 sec
10mphx30 sec
10.5mphx30 sec
11mphx30 sec

Sprints are fun, my legs were feeling it after those!

Conditioning

Very quick conditioning day too, only two parts

KB Snatch - 3x12.....50 lbs

Eco Mill Treadmill Sprints
6mph for 30 sec
7mph for 30 sec
8mpr for 30 sec
9mph for 30 sec
10mph for 30 sec

The snatches were like usual, but I loved the sprints with the eco mill treadmill.  This style of treadmill is on a curve, it's perfect as running can bother my knees sometimes.  This curve however makes it as if you were running uphill, which is harder, but also more knee friendly, double plus.  To my surprise my legs were burning when I stepped off, during it was mostly my lungs.  Fun, I'll be doing this one again!!

Full Body

Usain Bolt - He may be a showboater, but he's earned the right

DB Bench Press
65sx10
70sx10
75sx10

Cable Row
120x10
140x10
150x10

Incline DB Flies
40sx10
45sx10
52sx10

Chinups - 10, 10, 10

6 Sets of 40 yard sprints, somewhat timed.

I haven't done sprints in ages, I missed them they are a lot of fun, obviously inspired by not only the above man but all the olympics.  I did realize I am a bit slower as I struggled to get under 5 seconds, but that's okay I haven't worked on sprinting in ages.  This workout was actually done yesterday, and this morning I did some more sprints of the same distance with my clients, right now my legs are done...damn those take a lot out of your legs.  But when you look at the leg size of olympic sprinters it's no surprise.