11/2-6/12

11/2/12
REST

11/3/12
Warm-up: 500m strapless row, 400m run, 20 walking lunges, 20 air squats
A) 1RM high bar/close stance back squat
B) 5x2 position clean+jerk
C) 3x15 banded leg curls (each leg)
D) 3x15 hanging knee raises (last set was hanging straight leg raises)

A) 405
B) 245

11/4/12
REST

11/5/12
Warm-up: DB shoulder complex (10 front raises, 10 lateral raises, 10 rear raises), 5 caterpillar walks, 10 push-ups
A) Close-grip bench press- 85% (230)x5, 90% (245)x3, 100% (270)x1
B) 2x10 french presses with tricep bar
C) 1x20 banded tricep push-downs
D) 3RM weighted pull-up
E) 4x5 weighted pull-ups w/ 50% (different grips)
F) Death by MUs w/ 10min cap- subtract the # of minutes left from 10 and multiply by 5 burpee penalty performed immediately afterwards
-rest 5min
Death by MUs w/ 10min cap- subtract the # of minutes left from 10 and multiply by 3 wall climb penalty performed immediately afterwards
-rest 5min
3x150yd hill sprint w/ rest being the time it takes to walk back to start line
(record total # of MUs and time on sprints)

D) 55
F) MUs- 46, Sprint Times- :20, :22, :21

11/6/12
REST