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Monday, November 14, 2011

November Catch up

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