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11/8/13
A- ~10 min core work

B- 8x (@ 2-3 min)
snatch balance + 2 OHS
= 135#, 135, 155, 155, 175, 175, 175, 155

C- for time
25 HSPU
50 double unders
20 HSPU
50 double unders
10 HSPU
50 double unders =~ 7:00 – 7:30

11/10/13
A- Squat (@ 2-3 min)
5- 255, 265, 275
3- 275, 285
1- 295, 315, 315

B- Jerk (@ 2 min)
185# x 4,4,4,3
** thumb was bothering my a lot on these

11/11/13
A- 3x / times
– 15 C2B
– row 250 m
* rest 3 min b/w rounds
= 1:20, 1:21, 1:22 (drag at 10,8,9 respectively)

B- 5x (@ 2min)
F.squat 2 x 1+1/4 reps
185#, 205 x 4

C- 20 min OTM
– 3 power clean (135#)
– 5 burpees
= nice and easy

11/12/13
A- 5x Snatch (@ 2 min)
155# x 3

B- C&J
155# x 3, 3; 185# x 2, 2; 205# x1 OTM for 10 min

C- intervals on the bike (knee was bothering me, so not rower)
D- mobility

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