Saturday 11/30/13

Snatch
1 x 245/245/245/255/255/265

Rack Jerk
3 x 275/295/315

Bar Muscle-up
5-4-3-2-1
(rest :30 between sets)

Friday 11/29/13

For time: (7:37.8)
2k Row

Wednesday 11/27/13

Rack Jerk
2 x 275/295/315/325
1 x 335/345/345
3 x 315
5 x 275
8 x 225
(rest 1:00 between sets)

Back Squat
2 x 365/385/405
1 x 425/425/425
3 x 405
5 x 365
8 x 315
(rest 1:00 between sets)

Tuesday 11/26/13

3 rounds not timed:
30 Double Unders (unbroken)

For time: (2:25)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)

For time: (2:20)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)
 
For time: (2:15)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

Sunday 11/24/13

1 Snatch + 1 Hang Snatch (below knee)
185/195/205/215/225/235/245/255

Snatch (T&G)
3 x 225

1 Power Clean + 1 Clean + 1 Jerk
225/245/265/265/265

5 Power Clean + 5 Push Press
225

Friday 11/22/13

Clean Ladder
Every 1:00 for 10:00
1 Clean
245/255/265/275/285/295/305/315/325/335

Ring Muscle-up
5x2
(rest 1:00)

3 rounds for time: (1:00/1:10/1:15)
1 Deadlift 455lbs
2 Bar Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups
(rest 3:00)

Wednesday 11/20/13

Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265

Hang Clean (Squat)
3 x 245/265/285
9 x 225