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9/12/11
5 min:
-10 swings (53#)
-7 burpees = 5 rnds, 10 swings
rest 1 min
4 min:
-8 swings
-5 burpees = 5 rounds
rest 1 min
3 min:
-6 swings
-3 burpees = 5 rounds

9/13/11
barbell series
cleans – power, hang, deep hang, front squat
– (95#, 95#, 115#, 115#, 135#–wrist flare up on 135#) (90 sec density)
front squats: reps of 1 + 1/4 squat
-185# x 2,2,2,2,2 ; 225# x 2, 1, 1, 1 (90 sec density

9/14/11
run w/ dog

9/15/11
5 sets – 3 Cleans (135#) – 60 sec
3 rounds:
-50 double unders
-35 box jumps (20″)
-20 OHS (95#)
-10 pullups = 12:00

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