Funny, I do almost all of my DB shoulder pressing in th 2-for-1 style as well. Nice way to fit in some extra volume while playing the mind trick on yourself of only counting to 5 when you really do 10 reps 
@ActivitiesGuy Forgot who showed me the 2-for-1 presses, but I love them, too.
4/26
Total Body Strength Day
Pull-ups: 4x10
Incline Barbell Press: 155x5, 165x5, 175x3, 185x2, 135x12
Front Rack Reverse Lunge: 135x10, 165x10, 185x10, 195x10
DB 1-arm push press: 3x8 at 65
Worked on some squat cleans (finally figured out how to get under the bar), then
Farmer’s Walks: 3x some indeterminable distance with the 90s
Have a great weekend guys!
Monday 4/28
Lower Body
Squat Cleans: worked in doubles up to 155. Really want to be good at these
Back Squat: 225x8, 245x6, 255x6
Overhead lunge: 115x10, 2x8 at 135, 135x6
KB Swings: 4x25 with 45#
Tuesday 4/29
Upper body
Incline barbell press: 155x8, 165x6, 175x3, 190x1. 135x12
DB 2-for-1 shoulder press: 3x5 at 45
Pull-ups: 4x12
SS: DB chest press: 3x10 at 80; DB row: 3x10 at 80
Feet elevated ring push-ups: 3x max reps-- 27, 18, 14
Conditioning
Med ball toss relay races
Wednesday 4/30
Lower body
Deadlift: 275x8, 2x8 at 285, 295x8. All sets done “touch and go.”
Reverse lunge (bar on back): 165x12, 185x12, 195x12, 205x12
Farmer’s walks: 3x 80 feet with the 90s
Thursday 5/1
Upper Body
Bench Press: 185x10, 10, 9, 8
Pull-ups: 4x12
DB 1-arm shoulder press: 4x10 (each arm) at 50
SS: Barbell Row: 3x10 at 135; DB incline chest press: 70sx10, 9, 8
Direct Core Training (rare for me)
Sprint Work
3x150 meters, 3x300 meters
My college doesn’t have an outdoor track (crazy, I know), so my roommate and I went across the street to the high school to run. Former Rutgers football player Brandon Bing was doing some sprint work–can’t imagine ever running that fast.
Friday 5/2
Lower Body
Back Squat: 225x8, 235x8, 245x8, 255x8
DB RDL: 3x8 with 75#s
Front Rack Reverse Lunge: 165x10, 185x10, 195x8
Lateral Lunge (2 KB’s held in front rack): 2x8 each leg w/ 16 KG KB’s
KB Swings: 3x25 at 45#
Sunday 5/4
Upper Body
Strict Overhead Press: 105x10, 105x8, 2x7 at 115–wanted 8 with those last two sets. Little unhappy with myself.
Pull-ups: 4x12
DB Incline chest press: 1x10, 3x8 with the 70s
DB Row: 4x10 at 85
Ring Dips: 3x10
Monday 5/2
Lower body
Deadlift: 275x8, 285x8, 305x6, 320x6. All sets done touch and go.
Reverse lunge (bar on back): 165x12, 185x12, 205x12, 225x12
Farmer’s walk: 3x80 feet with the 100s
Conditioning
25 double unders
25 swings with 45# KB
Tuesday 5/6
Upper Body
Incline Bench Press: 3x6, 1x5 at 165
Pull-ups: 4x12
DB 1-arm shoulder press: 4x8 at 55
DB Row: 4x8 at 90
Push-ups: 3x20 with 45# plate on back
Continued to work on cleans with a complex at 135# of a clean pull, power clean, front squat, and hang squat clean.
Sprint Work
10x50 meter sprint (1:2 work:rest ratio)
10 hill sprints
Thursday 5/8
Lower Body
Clean Complex: clean pull, power clean from floor, front squat, hang squat clean-- 5x135
Back Squat: 225x8, 245x8, 265x6, 275x6
Front Rack Reverse lunge: 165x10, 185x10, 205x8
Conditioning
5 rounds
10 alternating DB snatches with 55# DB
10 Box jumps to 24" box
Doing good work in here, bud. Keep it up!
@ActivitiesGuy Thanks, man. Glad to see that your leg is better and you’re back to biking.
Friday 5/9
Upper body
Bench Press: 185x8, 195x6, 200x6, 205x5
Pull-ups: 3x12
DB 1-arm push press: 3x6 at 70
Barbell Row: 3x6 at 165
Conditioning
3 rounds
250m row
30 seconds battle ropes–double arm waves/slams
25 push-ups
Saturday 5/10
Lower Body
Clean Complex at 135: Clean pull, power clean from floor, front squat, hang squat clean x5
Front Squat: 175x6, 185x6, 195x5
DB RDL: 3x8 with pair of 80s
Conditioning
5 rounds
3 squat cleans at 135
6 alternating overhead lunges with 45# plate
12 KB swings with 45# KB
Waiter’s Walks
3x80 feet with 70# DB. Did this for both the right and left sides.
Monday 5/12
Upper Body
Strict Military Press: 120x6, 125x6, 130x5, 130x4
Pull-ups: 4x12
DB Incline Chest Press: 4x8 with the 75s
DB Row: 4x8 at 90
Ring Dips: 4x10
Conditioning
Did 14.1 from this year’s Crossfit open (10 minute AMRAP of 30 double-unders and 15 power snatches at 75#) and got through four rounds in the ten minutes. Pretty humbling. Long way to go…
Tuesday 5/13
Lower Body
Cleans: Worked on hang squat cleans, then did the same complex I’ve been doing (clean pull, power clean, front squat, hang squat clean)
Deadlift: 295x6, 315x6, 330x5, 345x5
Reverse Lunge (bar on back): 185x12, 205x10, 225x10
Waiter’s Walk: 3x80 feet (each arm) with 75# DB
[quote]MikeFitz3 wrote:
Waiter’s Walk: 3x80 feet (each arm) with 75# DB[/quote]
Ah, a man after my own heart. I do these a lot in my outdoor kettlebell workouts over the summer. Fantastic total-body exercise. Great quickie workout is doing a set of swings/cleans, bringing the KB up to the overhead position, walking X feet one way, doing another set of swings/cleans, bringing the KB up to the overhead position with the opposite arm, walking X feet back to the start…and repeating for 15-20 minutes. Love it.
@ActivitiesGuy Just started doing those this past weekend, and I really like them. I’ll probably use the kettlebell work you mentioned as a conditioning aspect either tomorrow or Saturday.
Wednesday 5/14
Upper Body
Incline Bench Press: 2x5 at 165, 170x5
Pull-ups: 4x12
DB 1-arm shoulder press: 4x8 at 55
DB 1-arm row: 4x6 at 95
Weighted Push-up: 3x20 with 45# plate
Thursday 5/15
Lower Body
Clean Complex: 4x135
Back Squat: 235x5, 255x5, 285x5
Conditioning
Cash in- 500m row
2 non-stop rounds of a partner WOD
Farmer’s Walk with 100# DBs
KB Swings with 45#
Cash out- 500m row
Didn’t know my school’s gym was closing early, so I was rushed to finish my workout. Would have loved to hit some overhead lunges today, but figured the conditioning work might have been a better use of time.
Friday 5/16
Upper Body
Bench Press: 205x5, 210x5, 215x3, 185x8, 185x7
Pull-ups: 3x12
DB “2-for-1” shoulder press: 3x5 at 45
SS: Ring Dips: 3x10; DB Row: 3x8 at 90
Conditioning
50 double-unders
50 feet elevated ring push-ups
50 KB swings at 45
50 sit-ups