11/7-13/12

11/7/12
Warm-up: 800m run, 20 box squats with empty barbell
A) 12x2 DE high bar/close stance box squat w/ 50% (205)+chains
B) 4x6 zercher squat
C) 1) 3x20 supermans, 2) 3x20 oblique crunches w/ 80lbs DB each side
D) 7xpower snatch+full snatch w/ 60-80% (135-185)
E) 100 unbroken Russian KB swings w/ 2 pood

B) 135, 225, 275, 315

11/8/12
REST

11/9/12
Warm-up: 5min AMRAP- 250m row, 3 caterpillar walks
A) 10x3 DE close-grip bench w/ 50% (135)+chains
B) 5x3 strict press w/ DBs
C) 3x8 bent over rows w/ reverse grip
D) 2x15 C2B pull-ups w/ 1min rest between
-1min rest
2x20 kipping pull-ups w/ 1min rest between
-5min rest
1xMAX rep strict pull-ups

B) 65, 70, 75, 75, 70
C) 185, 185, 185
D) 8

11/10/12
REST

11/11/12
A) Run half marathon

A) 1:57 *I'm very proud of my dad for completing his first half marathon and I'm glad I survived!

11/12/12
REST

11/13/12
Warm-up: 1000m row, 20 push-ups, 20 air squats, 20 walking lunges
A) 50 box squats with empty barbell+chains (used different stances throughout)
B) 5RM sumo deadlifts
C) For time: 5rds of Cindy(5 pull-ups, 10 push-ups, 15 air squats)+5rds of Mary (5 HSPUs, 10 pistols, 15 pull-ups)
D) 50 T2Bs

B) 405 
C) 9:35