10/17-22/12

10/17/12:
Warm-up: 4rds- 10 alternating step-ups @24", 10 leg swings each leg (side-to-side on odd rounds & forward and backward on even rounds)
-Then 7x3 seated box jumps HIGH
A) 10x2 DE box squat w/ 45% (175)+90lbs chains
B) 4x5 Bulgarian squat (each leg)
C) 3x20 cable pull-throughs
D) 2x15 cable crunches, 2x20sec L-hang

B) 185, 205, 205, 205

10/18/12:
Warm-up: 2rds- rotator cuff complex, 500m strapless row
A) 9x3 DE bench w/ 50% (145)+50lbs chains
B) 4x10 DB incline bench
C) 3x12 tricep push-downs with med ball on dip assist machine
D) 10 Bar MUs, 5min rest, then 10-8-6-4-2 burpees w/ 5-4-3-2-1 ply pull-ups (chin over and touch index fingers on release) between 

B) 70, 70, 75, 70
D) 2:57 (suck at MUs now)/3:14

10/19/12:
REST

10/20/12:
Warm-up: walking lunges, air squats, goodmornings, and KB swings w/ 1pood
A) Back squat- 5x85% (355), 3x90% (375), 1x95% (395), PR! (425)
B) Clean and jerk- 3x50% (135), 3x55% (155), 3x65% (185)
C) 5 clean and jerks @185 then 20 butterfly pull-ups
D) 3x15 glute-ham raises+15 GHD sit-ups
E) 20min run

10/21/12:
REST

10/22/12:
REST