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10/11/13
A- 6x (2-3 min rest)
– halting snatch grip DL + hang snatch + high hang snatch
= 135#, 135, 145, 145, 155, 155

B- 3x OHS x 3 (@ 2 min)
= 155# x 3

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
8 x 3 – 235

D- timed
50 2x unders
10 HSPU
40/8
30/6
20/4
10/2 =~ 4:19

10/12/13
A- 6x hang clean (above knee) + hang clean (below knee)
(rest 2-3 min)
= 205, 215, 215, 225, 225, 225–F rep 2

B- Jerk (@ 2 min)
5 – 135
3 – 165, 165
2 – 185, 185
1 – 205, 215

C- 20 min OTM
min 1 = max set pullups (stopped at 39, then worked down—like 2 each of last 2 sets)
min 2 = max HSPU (stopped at 12, then worked down)
min 3 = 3 power cleans (165#)
min 4 = row 200 m

10/13/13
hike w/ dog ~ 2 hr

10/14/13
A- 5x (2-3 min)
F.squat x 2-3 (@31X1)
= 205# x 3, x2 – 215, 225, 225, 225

B- 3 rounds / time
row 500 m
30 burpees over erg
= 14 min

Rest 6 min, then:
C- for time:
10 reps of bear complex (135#)
= 6:21

10/15/13
A- cardio work
– jumping rope 2 min on 2 min off x 3
– interval biking 15 min

B- 15 min OTM
– snatch x 1
= 95#, 115 x 2; 135 x 3; 155 x 3; 175 x 3; 185, 185-f, 155

C- 15 min OTM
– clean and jerk x 1
= 135# x 3; 175 x 3; 185 x 3; 205 x 3; 225-F,F (was getting bar up but not out of hole)

D- cool down / mobility

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