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12/11/11
DL: 225# x 5; 275# x 2,2; 315# x 2,2,2,2,2,2
Squat: 250# x 4,4,4,4,4,4

12/12/11
-10 clean & jerk (135#)
1 round “cindy”

-1 clean & jerk
1 round cindy = 19:40

12/13/11
Squat: 135# x 5; 250# x 2,2,2,2,2,2
(PM) 2.5 mi run

12/14/11
5 rounds:
-3 thrusters (135#)
-20 bar facing burpees = 9:55
Post:
Thrusters: 145# x2; 155# x2 165# x1

12/16/11
5 rounds:
-5 power clean (135#)
-10 f.squat
-5 push jerks
-20 pullups
rest 90 sec b/w rounds = (~16:50 total w/ rests) 1:14, 1:30, 2:30, ?, ?
Post: 2 for 1’s – skill work

12/18/11
~3 hr hike

12/19/11
Squat: 135# x 5; 265# x 4,4,4,4,4
DL: 225# x 5; 275# x 4,4,4,4,4

12/21/11
“8 Crazy Nights”
8 rounds (8 reps / exercise)
-pullups
-box jumps (30″)
-wall ball (20#)
-pushups
-lunges
-ring dig
-burpees
-2x under = 24:28

12/28/11
80 2x under
4 rounds:
-20 wall ball (20#)
-20 bar hops
-20 sit ups
-20 push press (75#)
80 2x unders = 11:49
post: Squat- 250# x 3,3,3,3,3,2

12/29/11 – 1/4/2012
Vacation

1/5/12
Press: 115# x 5,5,3
Push Press: 115# x 3, 135# x 3,3
Push Jerk: 135 x 1, 155 x 1, 175 x 1
Squat: 185# x 5,5,5,5,5

1/6/12
Chipper:
-30 Pull ups
-21 Thrusters (115/75)
-50 Double Unders
-21 Hang Power Cleans (115/75)
-50 Double Unders
-21 OHS (115/75)
-50 Double Unders
-21 Burpees
-30 Pull Ups = 13:14

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