Nov 22nd 2011

A.M.

5 min @ 80%

10 Step Ups

10 Sit Ups

10 Push Ups
-6 rds+ 10 Step ups-

3 min rest

5 min @ 80%

10 Lunges

10 Toes To Bar

10 Ring Rows
-5rds-

3 min rest

5 min @ 80%

10 KB Swings, 53#

10 GHD Sit Ups

20 Double Unders
-4rds-

3 min rest

5 min @ 80%

10 Hard Strokes on Rower (damper 10)

HS Walk 20m

10 Box Jumps, 20” 
-3rds- 
Felt good, didn't get to tired out the rounds dropped due to the movements being more time consuming....

P.M.

A. Split Jerk w/ 3 sec Pause in Split- 4 x 5; rest 3 min (go heavy, light enough for NO missed reps)
155,165,175,175...felt better worked on dropping fast

B1. Push Press @ 31X1; 5 x 5; rest 20 sec
155,155,155,155,155

B2. Pull Ups @ 52X2; 5 x max reps; rest 3 min
This HURT bad...10,9,6,6,6

C1. Bench Press @ 80% effort- 3 x 5; rest 1 min
felt easy...185,185,185

C2. CTB Pull Ups- 3 x amrap; rest 2 min
22,24,22....set # 1 I thought my hands were ripping and came off bar...