11.27.11 - Sunday

Rest - rake leaves!

11.26.11 - Saturday

Power Clean 150#

11.23.11 - Wednesday

17-13-11-7-5-3 power snatch (65#)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)

11.22.11 - Tuesday

Turkish Get up (40L, 50R)
then
Banded box squat 12x2 (105#, mm wrapped twice)

11.21.11 - Monday

21-15-9 of deadlift (185#), box jump (20"), pull ups
time - 12:02

11.19.11 - Saturday

5 x 400m sprint
Nikki 1:23, 1:32, 1:37, 1:39, 1:33

11.16.11 - Wednesday

For time complete:
  • 30 burpees
  • 30 hang power clean (95/65#)
  • 30 box jumps
  • 30 overhead walking lunge (45/25#)
  • 30 double unders
  • 30 kettlebell swing (53/35#)
  • 30 push ups
  • 30 wall balls (20/14#)
  • 30 toes through rings
  • 30 one-arm dumbbell power snatch (40/25#)
Time - 16:52 Rx
(very very sore from back squats on monday!)

11.15.11 - Tuesday

Push Press 145# (PR!)
Then
10->1 push press, situps
Time - 5:03 @ 70#

11.14.11 - Monday

5 rds for max reps of bodyweight back squat & DU, complete recovery between rounds

Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19

11.13.11 - Sunday

Rest / engagement pics at ICA

11.11.11 - Friday

REST (butt arm again!)

11.9.11 - Wednesday

Scaled Nancy -
3 rds for time of 15 OHS (45#) and 400m run
Time - 7:55

11.8.11 - Tuesday

Banded platform deadlift - 12x1 at 145# and mental floss, standing on 100# plate
Then
20 zercher DL at 75#

11.7.11 - Monday

Angie
100 pullups, 100 push ups, 100 sit ups, 100 squat
Time: 18:40 Rx (PR!)

11.4.11 - Friday

21-15-9 of:
KB swing (35#)
KB goblet squat
KB snatch R
KB snatch L

Time - 9:26 Rx

11.3.11 - Thursday

Run 200m
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters

Time - 14:16 Rx

Really tired today! Did not kill it...

11.2.11 - Wednesday

20 skin the cats

The Flight Simulator
Time = 11:54 (not a PR)

11.1.11 - Tuesday

Power Snatch - 105#
Snatch Bal - 110#

10.31.11 - Monday

REST - Halloween!
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