11/14-20/12

11/14/12
Warm-up: 3rds- 5 burpees, 20m bunny hop, 20m monster walk (wide/deep walking lunge)
A) 7x3 clean and jerks w/ 60-80% (135-225)
B) 5x1 clean grip power snatch
C) 21-15-9: power snatch w/ 95lbs & sledge hammer strikes
D) Core work: 1min hollow hold, 1min superman hold, 1min plank hold

B) 165
C) 4:25

11/15/12
A) 30min row for distance
B) 10min false-grip MU & tuck-up to HSPU practice on rings
C) 3rds w/ 1min rest between- 1min static overhead hold w/ 45lbs bumper plate, 1min MAX rep burpees, 1min MAX rep alternating jump lunges
D) MAX distance farmers walk with pinch grip on top of the 45lbs bumpers in each hand

A) 7,715m *rowed sub 2:00m/500m pace for the first 20min & again the last 5min
C) 88-82-80=250 total reps

11/16/12
REST

11/17/12
REST

11/18/12
REST

11/19/12
Warm-up: 3rds- 10 russian swings w/ 2 pood KB, 5 american swings w/ 2 pood KB
-then 20 squats, 20 lunges
A) 2RM front squat
B) 5x1 power snatch+1 hang squat snatch+1 high-hang squat snatch+1 full snatch
C) 1x5 full snatch w/ 80% (185)
D) For time: 20 alternating TGUs w/ 2 pood KB
-2min rest
100 double-unders for time

A) 315
B) 175
D) 6:10/0:55 *double-unders were unbroken

11/20/12
2+ hours of playing volleyball and racquetball