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9/26/11
Squat: 225# x 4,4 275# x 3,3,3
Clean: 165# x 3,3,3,3 175# x 2
Post- 4 rounds (2:30 /round):
-200 m run
-10 OHS (95#)
-max pullups w/ time remaining
rest 1 min b/w rounds. = 104 pullups

9/27/11
Push press: 135# x 3,3,3,3,3
50 back squats @ 165# = 4:23
21-15-9 GHD

9/28/11
Run / stretch

9/29/11
“Elizabeth” =~ 10min
(no rings- regular dips)
Post = DL: 275# x 3,3,3

10/1/11
15 min AMRAP:
-21 double unders
-15 swings (53#)
-9 burpees = 9 rounds, 11 double unders

10/3/11
split jerk: 2 reps @ 95#, 115#, 135, 155, 175#
post: 10-8-6-4-2
-Power Clean (175#)
-Weighted Pullup (25#) = 16:34

10/4/11
Squat: 225# x 5,5,5,5,5
post:
-400 m run
-30 wallball
-20 toe to bar
-30 box jump
-20 SDHP (105#)
-30 burpees
-10 push press (135#) – only 10 w/ hurt shoulder
-30 pullups =12 min

10/5/11
warm up (row 5 min)
-row 1K = 3:55
-DL: 90 sec density:
275# x 3,3,3,3 ; 315# x 3,2,2,2,2,2

10/7/11
snatch progression–end w/ 165# (fail), 155#
post: 5 rounds
-7 hang snatch (95#)
-14 swings (35#) = 6:53

10/9/11
4 hour hike

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