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11/27/11
Squat x 3: 135#, 185, 225, 275, 275, 275
DL x 3: 225#, 275, 275, 275, 285, 295

11/28/11
15-12
-squat clean (155#)
-HSPU = 10:00

11/29/11
5 Rounds
-7 Push Jerks (75#)
-7 Toes to Bar
-7 Hang Power Cleans
-7 Burpees
-7 Front Squats = 10:30
Post:
Squat- 250# 6×2

11/30/11
20 min AMRAP:
-run .2 mi
-max pullups… score = 132 (pullups over 9 rounds)

12/1/11
Squat- 250# 6×2
post:
21-15-9
-OHS (95#)
-burpees = 6:22 (all unbroken)

12/6/11
DL: 275#x 2,2,2,2; 315#x 2,2,2,2,2
Squat: 250# x 3,3,3,3,3,3
tabata pushups
post-2 mi run

12/7/2011
row 1k = 3:53
4 rounds:
3 min work, 1 min rest
-3 power cleans (135#)
-6 pushups
-9 squats = (5 rnds + 3 cleans, 5 rnds, 5 rnds, 5 rnds)

12/8/2011
Squat: 250# x 2,2,2,2,2,2,2
post: row intervals x 5 (20/40sec)

12/9/2011
10 min (AMRAP)
-10 thrusters (75#)
-10 pullups
-30 double unders = 7 rounds

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