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10/25/13
A- 8x (2-3 min)
snatch x 1.1
= 155#, 165# x 7 (felt good, maybe could have gone higher)

B- 5x
– halting snatch DL + snatch pull (205#)
rest 60 sec
– 10 T2B
rest 60-90 sec

C- row 1500 m
= 5:43

10/26/13
A- 3x (untimed)
– 10 C2B
– 50 2x unders
– 10 GHD situps

B- 5x
– 30 sec: clean x 1.1.1
– rest 2:30
= 185, 205, 205, 205 — slammed thumb in set 4 and couldn’t grip bar, skipped set 5 (all sets felt good)

C- Squat (@ 2-3 min)
– 5 – 245
– 3 – 275
– 1 – 295
– 4 x 3 – 275 … all felt relatively light except last set

D- (skipped) 100 dips for time
– instead, coached OLY snatch for 20-30 min

10/27/13
1 hour hike

10/28/13
A- 5 rounds for times
– row 300 m
– 10 DL (225#)
– 15 C2B
– row 300 m
rest 5 min
= 3:45, 3:45, 3:50, 3:55, 4:15

B- run 2 mi at moderate pace

10/30/13
A- 20 min work on clean technique
– drop cleans (@ 135#, 155#, 175#)
– muscle cleans (@ 135#, 175#)

B- 8x (@ 2 min)
– F.squat x 2
= 225# x 5; 245 x 2; skip set 8

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