a.  back squat 30X0 - 185x5, 215x3, 235x1, 255x1, 285f, 265
b. strict pull up 13,9,9,7,8

10/23/14

press 125x3, 130x3, 135x2, 135x2, 125x3

leg lowers x8 after each press

5 rounds 1:1 work to rest
10 push press 115#
10 t2b
8:25

10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

10/13/14

1RM GTO
95,115,135,155,175,190, 200F (cleaned it but failed the jerk)

8 min AMRAP (3 rds + 4 GTO+ 5 pull ups)
4 135# GTO
8 strict pull ups

10/10/14

back squat 5x2 235,245,255,265,255

2 RDS - 9:58 (not including last 2 min rest)
5 135# cleans
10 pull ups
30d/u
2 min rest
1 min max air dyne
2 min rest

10/8/14

Bench 185x4, 200x3,190x4
Weighted pull ups 53x3, 63x2,35x3

8min AMRAP
6 renegade row
10 db front squat
15 db push press

4 + 10 PP
30,30,20,20,30#

10/7/14

10...1
Push ups (even minutes clapping, odd min regular)
Sit ups

4:33

10/06/2014

Chip away!

5 rounds, 60 sec rest/ b/t movements:

4-6 Deadlift 275x6, 295x6, 315x5, 325x4, 335x4

Max reps push ups 60 seconds 36,28,21,22,20

10 Alt Rev DB lunges 10  35,35,35,35,35

8-10 DB press 30x10,35x8,30x8,25x10,25x10 

30-45 sec plank hold