Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"