11/30/15 Monday

A. Back SqT – 3RM + 2×3@90%

242x3

B. Split Jerk – 3RM +2×3@85-90%

163x3

172x2

C. Strict Press – 1RM + 3×3 drop sets 75-80%

104#

pm: 

A. max strict hspu 

Didn't do cause shoulder 

rest 3 min 

max kipping hspu (no resting for while on head, stay consistently moving etc

Didn't do

rest

B. Running clock 

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (95)

Ring push-ups

7:00

10-17 min 

ladder of 

2 box jumps (30/24) step down 

1 clean and jerk (185/123)

4/2, 6/3,8/4/10/5 etc 

*box jumps climb by 2 each time, clean and jerk by 1

Into the cj after 12 box jumps
Assistance: 

A. Db sa row – double arm – 12-15 reps X 4

A2. Db rear fly’s X 10-12 X 4

B. 20 alt tgu – lighter weight – slow , movement 

11/15/15 Saturday

A.  3rm deadlift 1" deficit 

253#

B. Front squat 

Just got up to 176 felt heavy and knee was tender so didn't do much

C. 10 min bike 80% 

Into 10 min row :30 hard :30 easy

Rest 5

10 min bike 90%

11/13/15 Friday

A.  Snatch + Below the knee 3 sec pause snatch

121#

B. 5tm back squat with 3 sec pause each 

209#

C.  Holly man

30 rounds

5 wb

3 hspu

1 PC 155#

31:04.  This is about 94% of my 1rm PC so the bar was the hardest had to rest some before picking it up.  Could have lowered weight to go faster but wanted to see if I could finish and I did.  Back was pretty achy was the worst part.

11/11/15 Wednesday

A.  Deadlift heavy 5

243x5 my PR is 253 wasn't tying to PR just went till felt heavy

B.  1RM front squat w/3sec pause

198, 209F

85% of 209 for 3x3

Done

C.  Amrap 12

8 KB power cleans 44#

12 KB lunges

8 no touch burpee box jump overs

24 du

4+15