10/25
Squat 75, 95, 125, 130, 135
10/30
Squat 140
Pr 75, 80, 85
DL 135, 185, 205
11/1
3RFT
15x 55# OHS
10 pull
15x 55# split jerk
10 KTE
15x 55# hang clean
15x back extensions
24:10
11/3
Pull 7-6-5-5-4
KTE 10
Squat 145x5x3
Power Cl 65, 75x3x5
Dead 135, 185, 215
11/4
OHS x5 65, 70, 75, 80, 85
25 situp, 3 ring row, 3 push
20-6, 15-9, 10-12, 5-15 10:25
11/6
Pull 7-6-6-5-4
Sq 145x5x3
75# Push Press x20,15,10,5
Burpee 15,15,15,15 12:48
11/7
3RFT
30 Hang Squat Snatch 45#
30 15# db Thrusters
23:00
11/8
Squat 150x5x3
Press 75x5, 8x5, 90x4, 90x3
Dead 135, 185, 225x5
30 65# thrusters 2:53
11/10
Bike Lake Pf 28.5 mi avg 14.7
Pull 8-6-6-5-4
Bench x5 125, 130, 130
Squat 150x5x3
Sunday Nov 13
Squat 155x5x3
Run 1/2 mile, 50 Pull, 100 Push, 150 Squat, Run 1/2 mile 36:15