131126 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press 5RM
#165

Hi-rep
#125 x 10 x 3

Metcon:
For time:
21-15-9 reps for time of:
#75 Overhead Squat
GHD Sit-ups
Begin each round w/ a 400m run
Time: 14:52

131124 Deadlift

Warm up:
5 min Airdyne
5 min DROMs

Strength
Deadlift 5RM
#215

BB Gymnastics
Snatch Pulls #135 x 5 x 5

Metcon
3 Rounds for time of:
Squat Clean Thrusters #95 x 10
Work : Rest = 1:1
Time: ~7:00

131122 Clean Pulls + Clean and Jerk

Warm up:

5 min DROMs

BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175

131121 Back Squat

Warm up:
2 min Airdyne
3 min jump rope
5min DROMS

Strength
HBBS: 1x5@70% (#170), 1x5@80% (#195), 1x2@85%(#205), 1x3@90%(#215), 1x1@100%(#240)
 - rest 2 minutes.

Metcon
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
For time.
Time: ~20:00

131120 Burpees, Run

Warm up:

5 min DROMs

Metcon
3 rounds:
25 Burpees
Run 800m
For time.
Time: 20:09

131119 2-Position Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
#115

131117 Run, Press, Squat

3.5 mi run

Shoulder press
#115x5x3
95#x10

Front Squat
#145x5x3