Wed Nov 24 Starting Strength, (run, thruster, pullup) for time

Back Squat all x5 95, 135, 165, 180, 180, 180
Bench all x5 95, 115, 135,135,135
Dead all x5 135, 185, 215, 230

For time run 1/2 mi plus (around the block), 30 45# thruster, 20 pulls assisted green band
10:35

Tues Nov 23 Bike intervals

Warmup ride to Great Northern
1 min hard, 1 min rest
2 min hard, 2 min rest
3 1/2 min hard, 2 min rest
2 min hard, 1 min rest
1 min hard
Ride home

Monday Nov 22 Push Press, Squat, Burpees

Push Press all x3 45,65,75,95,105,115,120,125,130 first time really doing PP, some wrist weakness, should be able to do more with better technique
Squat all x5 135, 155, 165, 175, 175, 175
30 Burpees 2:57 -- 100 in 10 minutes seems impossible....

Sunday Nov 21 Hang Power Clean, HSPU/Dead/Pull/Jump rounds

Hang Power Clean sets of 3 reps
75,80,85,90,95,95,100,105 -- fail at 110 -- need to work on form, surely should be able to do 145 at least

5 rounds for time
5x HSPU progression (feet on box), 10x 145 lb Deadlift, 10 pullup (assisted green band), 60 single jump rope
18:25

Wed Nov 17 Pullups, Row 5k

Death by pullups -- 1 first minute, 2 2nd, etc until fail -- 7 rounds, all assisted -- bleak, really need to work on pullups
Rox 5k -- 22:10 -- wasn't sure what to aim for, 21:00 would be good goal for now


Walk 5 miles -- Umstead Park, instead of working in afternoon -- great.

Tues Nov 16 Squat, Press, Dead, Row

Back Squat -- 45, 95, 135, 155, 165, 170, 170, 170 (all work set 5x)
Press -- 45, 75, 90 (5,5,5)
Bench 45, 95, 115, 135, 115 x10
Dead 135, 185, 225
Row 4x500m with about 2min rest
(1:53, 1:55, 1:57, 1:58) -- goal was all under 2:00!

Sunday Nov 14, Squat, Press, AMRAP (Run, DL)

Squat: 95, 135, 155, 160, 160, 165 -- dropped weight, focus on knees not rolling in
Press, 45, 75, 85 (5,5,5)
Bench, 45, 95, 125, 135 (5,4)

AMRAP 12 minutes (Run 1/4 mile, Deadlift 5x185)
3 rounds in 10:35
Like running through water after last couple days

Sat Nov 13 Blake (modified)

Three rounds for time of:
100 foot Walking lunge w/25lb plate overhead
30 Box jump, 18 inch box
20 15 lb dumbbell thrusters
10 HSPU Progressions


31:40

Fri Nov 12 Snatches, "Nancy" (Run, OHS)

15 snatches on minute for 15 minutes -- 65-85#, need to work form, mostly ugly muscle snatches
5 rounds for time (run 1/4 mi, 15 OHS @65#) 21:40

Tues Nov 9 Squats

1, 1, 1, 1, 1 OHS, Front Squat, Back Squat
65-95 OHS
95-145 FS (fail at 150)
135-175 Back Squat

Press -- 5x 80, 85, 90

Deadlift 5x135, 5x185