11/25 MJVE Workouts

So post marathon aches and pains are mostly gone, I swam 5 days last week @ 40-70 Minutes a pop. I think swimming really helped me get back "in order". I am easing into things this week, then traveling for work next week. Be prepared to see some crazy volume and BW jazzercise from 29th-15DEC.

WO1:
Warm Up:
2x5 Wall Squats
2x10 Yoga Squats
2x10 Push ups
Then:
10 (R/L) TGU @ 45#
30 Reps of OHS @ 115#
Then:
5x Lunge @ 35# DB +
5x PP @ 35# db
20 Rounds
Then:
30 x Mr Spectaculars @ 35# DBs
Then:
Cool Down


WO2:
Warm Up:
Row 2K @ Easy Pace
Then:
5x GS @ 100# DB +
5x Pull Up+
5x Single Arm KB OHS @ 40#
5 Rounds
Then:
60x (R/L) KB Snatch @ 53#
Cool Down

Later on:
90 minutes of yoga

WO3:
Warm up:
Run a Mile
Then:
3x30 DL @ 225#/245#/265# *for form
Then:
Hip mobility/Roll

WO3:
3x10 wall squats
Hip mobility
Then:
EMOM (every minute on the minute) for 30:00:
3x HSPU
10x split jump (w/lunge)
13x squats
* this is my first travel workout to be accomplished in my hotel room. Should be interesting.

11/25 Workouts

I hope everyone had a great Turkey Day. I am still recovering from the eating everything in sight. As we go into the holidays ensure that you are getting time for yourself, and working out. I.e. With schedules changing, family in town, and travel, we often forget that simple travel workouts can be accomplished (knock out 200 push ups and 300 air squats). The next month is stressful enough as it is, don't compound it by cheating yourself.

Warm Up:
3x5 Wall Squats
3x10 Push Ups
3x10 Squats
Then:
Pull Up Ladder 1-6
Then:
10x 35# DB/KB FS (Racked) +
10x 35# DB/KB Push Press (Dont make this a thruster) +
10x Burpess
10 Rounds
Then:
Row 5K

Warm Up:
10x TGU @ 35# (Each Arm)
Then:
DL 10/9/8/7/6/5/4/3/2/1 (Should end at 90% of 1RM)
Then:
Bike 10K for Time

Warm Up:
3x10 Squats
3x10 Situps
3x10 back extensions
Then:
5/4/3/2/1 Heavy FS 
Then:
AMRAP in 30 minutes of
5x Pull Ups
10 x Push ups
15x Air Squats

11/18 work outs

Warm up:
Run 1 mile
3x5 wall squats
3x10 push ups
Then:
3x5 hang clean
Then:
5x DB/KB snatch @ 40-60#
5x pull ups
5x SOTS @ 35# DB
5x push press @ 40#+ DB
1:00 max elevation sprint
10 rounds
Then:
20 minute run (cool down)

WO2:
Warm up:
3x5 wall squats
3x10 air squats
3x10 push ups
Then:
7x1 BS @ 90%
Then:
10x split jumps @15# +
7x dips +
5x overhead lunges @ 65#
3x hand stand push ups
As many rounds a possible in 30:00
Cool down:
3x7 prefect form TGUs

WO3:
Eat turkey with a dash of glory...

11/12 Workouts

WO1:
Warm Up:
3x5 Wall Squats
3x10 Squats
3x10 Push Ups
Then:
Bear WOD (@75#, 85#,...115#...scale as req'd) (http://www.youtube.com/watch?v=0WOP9J7QPwI)
5 Rounds of 7 sets of the following Sequence:
-Power Clean
-FS
-PP
-BS
-PP
Then:
Either 100 Double Unders or 200 singles

WO2:
Warm Up:
Run a Mile
Then:
5 DB Lunges @ 35# +
5 Mr. Spectaculars @ 35# + (http://www.youtube.com/watch?v=BQuwA-pqt7g)
5 Squat Jumps @ 15# +
5 Pull Ups
20 Rounds
Then:
Death By StairMaster (sub'd Max Elevation Sprints
30:30 work/rest
10 Rounds

WO3:
Find a Pool...Swim for 60-90 minutes @ any pace and stroke
I recommend 1 Lap each of:
Freestyle
Breast Stroke
Side Stroke Right
Side Stroke Left
and repeat until 60-90 minutes is reached.
* This has the potential to be boring, however, when completed it will definitely be an eye opening experience.

Questions

After I complete the marathon I will be reworking my entire personal program. I would like to do a baseline week of 1RM for the major lifts (as many as possible). It may be difficult with the holidays coming up. However I would like to hear thoughts....Let me know.

11/4 Workouts

WO1:
Warm Up...
Then:
"The Seven"
7 Handstand PushUps
7 135# Thrusters
7 Knees to elbows
7 245# DLs
7 Burpees
7 72# KB Swings
7 Pull Ups
7 rounds
Cool Down:
Hamstring stretching

WO2:
Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
Weighted Dips 7x2
Then:
10 DB/KB Clean +
10 Push Press +
10 Lunges @ 35# DB
8 Rounds
Then:
Bike Sprints
2:00 Min MHR Sprint +
00:30 Rest
5 Rounds

WO3:

Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
25 Meter Farmers Carry @ 80-90# DBs +
20 Split Jumps @ 15# DB +
15 Lunges @ 15#
10 Push Ups
5 OHS @ 45#
10 Rounds
* Go Fast through everything except OHS
Cool Down