Catching up...

Tuesday, October 4th, 2011
A. OHS - 5,5,5; Rest 3 minutes between
B. Muscle Snatch; 2-3; rest 2 minutes x4
C. Snatch Pulls - Heavy; 2-3 reps x3
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4 sets @90%:
--5 Squat Snatch @135#
--25 Unbroken Double Unders
--30m Prowler Push w/200#
--Rest 7 min between sets--

RESULTS:
A. 155#-170-185
B. 120#-125-130-130
C. 195#-210-210
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Completed as prescribed

Wednesday, October 5, 2011
Row 5 minuntes @Z1
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3 Muscle Ups on the Minute for 5 minutes with double dips on each
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Push Press Cluster; 1.1.1.1.1; rest 3 minutes x5

RESULTS:
Row Completed @2:05 pace/500m
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MU Completed Unbroken
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185#-175-175-180-180

Thursday, October 6, 2011
PART 1:
A. DL; Build to a heavy 5
B. GH Raises vs. Light Band; 12-15; rest 1 minute x4
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21-15-9:
--DL @185#
--GHD Sit Ups

PART 2:
Run 400m hard; rest 7 minutes x4; Accumulate 30 seconds in Ring Handstand during rest periods

RESULTS:
A. 385# x5
B. Completed 12/set
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Completed in 4:10
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Run times -

Friday, October 7, 2011
A. Press x1/Push Press x2/ Push Jerk x3; rest 2 minutes x3 (increase load each set)
B. KB Snatch - 1.5pd; 10-12/arm; rest 30 seconds between arms x4
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On a 3 minute timer wearing a weighted vest:
--40ft. bear crawl
--10 Air Squats
--10 Pull Ups
--10 Push ups
Rest remaining time left on clock x5

RESULTS:
A. 145#-155-165
B. COMPLETED
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All sets took :55-:57 seconds