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11/22/13
A- 10 min OTM
– hang snatch + snatch (145#)

B- 3x
– snatch grip DL x 3 (205#)
rest 45 sec
– 15 HSPU
rest 45 sec

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
4×3 – 285

D- row 500 m x 3
rest 2-3 min
= 1:44, 1:47, 1:50

11/23/13
A- 3x (untimed)
– HS walk
– 10 C2B
– 10 SDLHP (65#)

B- 6x (hang clean + clean + jerk) (@ ~2min)
– 185# x 3; 205# x 3

C- 3x
– C&J x 1 (= 215#, 215, 225-jerk-F)
rest 60 sec
– 2-3 weighted pullups (= 25# x 3; 35# x 3,2)
rest 60 sec

D- 6 min AMRAP
“Cindy” = 8 rounds + 10 pushups

11/24/13
A- F.squat x 2 (@ 2 min)
= 4x @ 245#; 4x @ 255#

B- 5x
– muscle snatch x 1 = (125,125, 135, 135, 135)
rest 30 sec
– Box jump x 1.1.1 (~42″)
rest 30 sec

C- for times
12 shoulder to OH (185#)
rest 90 sec
9 shoulder to OH (185#)
rest 90 sec
6 shoulder to OH (185#)
rest 90 sec
= :90, :79, only 4 reps- form was breaking down

D- bike cool down (10 min)

11/26/13
A- HS walk and core warm up

B- 20 min Snatch technique work
– drop snatch from high hang – 4-5 x 4 reps (95#)
– hang snatch + high hang snatch – x 4-5 (135#)
– snatch grip push press – 3×3 (135#)
– power snatch + snatch balance + OHSx2 – 3x (135#)
– muscle snatch (slight dip) 2×1 (135#)

B- 6x DL x 3 (@ 2:30 – 3 min)
= 295#, 315, 315, 335, 335, 335×2 reps

C- 3x
run 1 mile, rest 5 min
= ~7:00, 6:39 … only did 2 as knee flared up on mile 2

**NOTE** really need to get my knee looked at and fixed

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