Tuesday, November 1st, Thursday, November 3rd & Friday, November 4th, 2011

Tuesday's Training:
A. Hang Power Clean from Knee; 6 sets of 2; rest 3 minutes between sets
B. Hang Power Snatch from Knee; 6 sets of 2; rest 3 minutes between sets
C. KBS - 2pood; 15 reps; rest 1 minute x3
D. TGU - 1 heavy rep on the minute for 8 minutes

RESULTS:
A. 175#,185,190,195,205,210
B. 115#,125,135,140,140,150
C. Completed Unbroken
D. 2 pood used

Thursday's Training:
A. Push Press @32X1; 4-6 reps; rest 3 minutes x5
B. 1-Arm DB Row @31X2; 4-6 reps; rest 1 minute between arms x3
+
4 sets @85%:
Run 200m
1 Rope Ascent - NO Legs
3 Heavy Push Jerks
--Rest 5 minutes between sets--

RESULTS:
A. 135# x6,145 x6, 150 x6, 155 x5, 165 x4
B. 55# x6, 70 x6, 80 x6
+
***(Used 205# all sets of Push Jerks)***
1. 1:15
2. 1:18
3. 1:20
4. 1:20

Friday's Training
A. Front Squat @32X2; 3-5 reps; rest 3 minutes x3
B. DB Walking Lunge - 16 total steps; rest 45 seconds x4
C. GH Raise vs. Blue Band; 12-15 reps; rest 90 seconds x3

RESULTS:
A. 210# x5, 220 x4, 230 x3
B. 45#/Hand first 2 sets, 55#/Hand last 2 sets
C. 15,12,12