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11/1/10
skipping warm up
WOD1: 5 rounds of 20 unbroken double unders & 20 situps
row 500m = 6:35 (35 sec to get to and start rower)

WOD2: Power Cleans 135#x3, 185#x3, 205#x2
5 rounds:
10 pullups
10 wall ball = 3:52
… DL 225# 3×5

11/2/10
OHS- 10 (95#), 6 (115#), 4(135#), 2(155#)
25 double unders b/w sets
15 slow B.squats (155#)

11/3/10
yoga
HSPUs, pullups

25 min cardio intervals – jump rope and biking

11/5/10
squat: 225#-5,5; 245#-3, 265-3; 275#-3,3
press: 95#-5; 115#-5; 135#-3,3,3
DL: 225#-5; 245-4; 265-3; 275-3; 295-3; 305-3; 315-3
Bench: 135-5; 155-5,5,5,5,5

11/7/10
5 rounds:
1 C&J (135#)
5 pullups
10 pushups
15 squats = 4:00
rest 3 min
5 rounds (on the minute):
1 C&J (155#)
5 pullups
10 pushups
15 squats
rest 3 min
clean: 155#-3, 185#-2,2,2

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