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10/18/13
A- 2x (untimed)
– 50 2x unders
– 10-15 T2B
– 10 GHD extensions
– 10 GHD sit ups

B- 6x (@2-3 min)
– halting snatch grip DL + hang snatch + snatch
= 135#, 155, 165, 165, 165, 165-F

C- 3x
– DL x 3-5 reps (275#) @4121
rest 90 sec
– strict HSPU x max (= 21, 15, 12)
rest 90 sec

D- 2x (25# @20X1)
weighted Pullups x 3-4
weighted dips x 6-8
— NOTE: stomach was really full / cut D short from 12 min OTM

10/19/13
A- 3x (untimed)
– HS hold x 60 sec
– pistols x 5 each
– C2B x 10

B- 10 min OTM
– clean x 1.1 (205#)

C- Squat (@2-3 min)
5 – 245 #
3 – 275
1 – 295
5,4,3 x 275 (hamstrings felt weak on the last 2 sets)

D- 4x (for time)
– row 350m
– rest 60 sec
= 8: 15 (total including rests)

10/21/13
A- 20 min work to heavy f.squat
= 135# x5, 185 x 3,3; 225 x2, x1 – 245, 255, 265, 275, 275-F

B- 5x (2-3 min)
-power snatch + squat snatch
= 155# x 3, 165# x 2

C- 3x (2-3 min)
– snatch pull x 4-5 (95+%)
= 185 x 5,5; 205 x 4

D- 2x (untimed)
– 10-12 GHD extensions @4011
– 10 strict T2B

10/22/13
A- 3 x (untimed)
– 3 TGU each arm (55#)
– 40 2x unders
– 15 GHD sit ups

B- 3 rounds / time
– 12 thrusters (135#)
– 20 C2B = 7:35

At 11min, begin:
C- 3 rounds / time
– 10 DL (245#)
– 15 HSPU = 8:20

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