Catchin up Turtleman style....

Thursday, November 17th
A. Snatch Grip DL from 4" Block w/straps; 2-3; rest 3 minutes x4
B1. 1 Heavy Power Snatch; No Rest
B2. Good Mornings @32X2; 4-6; rest 3 minutes x5
C. Side Bridge - 45 seconds; rest 15 seconds x4

RESULTS:
A. 260# x3, 275# x3, 285# x3, 300# x3
B1. 155#, 165, 165, 170, 170
B2. 95# all sets (x6/set)
C. Complete

Friday, November 18th
A. Press @32X2; 5-7 reps; rest 3 minutes x4
B. Strict Chin Ups - Pronated grip @22X2; 7-9; rest 2 minutes x3
+
For Time - 10 Rounds:
--3 HSPU - hands on floor
--3 Muscle Ups

RESULTS:
A. 120# x7, 125 x6, 130 x5, 135 x5
B. 9,8,7
+
5:30

Monday, November 21
AirDyne M.A.P. Session:
30 seconds @85%
30 seconds @50%  x30 sets

RESULTS:
410 Cals

Tuesday, November 22
A. Push Press @32X2; 2-3; rest 3 minutes x5
B1. Ring HSPU (AMRAP -2); No Rest
B2. FLR on Rings for max hold; rest 3 minutes x3
C. Back Extensions w/10 second pause at top; 8-10; rest 90 seconds x3

RESULTS:
A. 165# x3, 170 x3, 175 x3, 185 x3, 190 x3
B1. 8,8,8
B2. 1:12, 1:04, 1:01
C. 9,8,7

Wednesday, November 23
A. DL w/fat grips @31X2; 5-7; rest 3 minutes x3
B. Build quickly w/no grips to a heavy 3 DL
C. Power Clean Singles x5; rest as needed between sets
D. GHD Sit Ups x50 in as few sets as possible

RESULTS:
A. 185# x5 (all 3 sets)
B. 415#
C. 205#, 215, 220, 225, 230
D. Completed in 1 Unbroken set in 1:40