Friday 11.23.12

Strength:
Bench Press:
-145x5
-160x5
-180x5
-195x3
-205x3
-215x3

Conditioning:
10-9-8-7-6-5-4-3-2-1
-Power Cleans @ 135#*

*200m Row between each round.

15:09.

Thursday 11.22.12

Strength:
Power Cleans:
-165x3
-185x3
-200x3
-225x1
-245x1
-265x1 (PR)

Conditioning:
15:00 AMRAP:
-5 HSPU
-15 Box Jumps (Games Standard) @ 24"
-20 Back Extensions

6 Rounds + 5 HSPU + 15 Box Jumps + 10 Back Extensions.

Tuesday 11.20.12

Strength:Overhead Squats:
-95x5
-115x5
-125x5
-135x3
-145x3
-155x1 (FAIL)

Conditioning:
4 RFT:
-500m Row
-Bodyweight Deadlift (185#)

10:11

Monday 11.19.12

Strength:
Full Cleans:
-175x3
-195x3
-215x3
-235x1
-255x1
-275x0,0,0 (got under all 3 reps, couldnt get out of front squat)  

Max Rep Strict Pullups (1 min rest between sets):
20 (PR),8,6

Conditioning:
N/A...tired coming off nights

Thursday 11.8.12

Strength:Split Jerk Warmup:
-45x5
-95x3
-135x3
-165x2
-185x1
Push Press:
-135x3x5

ME Overhead Hold:
31 Seconds @ 135#

3x ME Ring Dips:
12/10/7

Conditioning:

Tuesday 11.6.12

Strength:Deadlifts:
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5  

Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B

8:54.

Monday 11.5.12

Strength:Back Squats:
-135x5
-185x3
-225x3
-2455x2
-260x3x5  

Conditioning:
12:00 AMRAP:
-5 PP @ 65% Bodyweight (120#)
-10 Pushups
-15 Double Unders

8 Rounds + 5 PP + 6 PU.