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11/14/13
10 thrusters (135#)
30 pullups
20 thrusters (115#)
20 pullups
30 trusters (95#)
10 pullups = 6:18
* felt good–could have pushed it harder (~5:45 – 6:00)

11/15/13
A- 8x – Snatch (@ ~ 2 min)
= 165# x 3,3; 175# x 2,2,2,2; 175# x 1- snatch pull, 1 snatch

B- easy row 2k = 8 min
C- stretch
Evening hike w/ dog

11/16/13
A- Squat (@ 2min)
5 – 245
3 – 275
1 – 305
3×3 – 275

B- 4x
– 3 snatch pull (205#)
rest 45 sec
– 10-15 HSPU (= 15, 15, 12, 10)
rest 45 sec

C- 2 rounds for times:
row 500 m
12 burpees over erg
rest 3 min
= 2:33, 2:40

11/18/13
A- 3x (untimed)
– 5 pistols (each leg)
– 10 strict T2B
– max HSPU – 15, 12, 7 — still feeling yesterday

B- for reps
– 2 min: shoulder to OH (185#) = 12
rest 4 min
– 2 min: shoulder to OH (165#) = 18
rest 4 min
– 2 min: shoulder to OH (135#) = 29 or 34 (? – can’t remmember)

C- 20 min OTM
hang clean + clean
= 135# x 2;
155# x 2
175 x 3
185 x 3
195 x 2
205 x 1
last 6 min- 205# x 1 clean

* evening run w/ dog

11/19/13
A- F.squat (@ 2min)
5 – 205
3 – 225
1 – 255
4x 5 reps – 215

B- 5x
– muscle snatch x 1 (= 115#, 135–slight dip, 125, 125, 125)
rest 30 sec
– 15 dips
rest 30 sec

C- 3x
– 3 snatch pulls (205#)
rest 45 sec
– 20 GHD sit ups
rest 45 sec

D- 12 min on the bike then stretching
*evening hike w/ dog

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