November 16th, 2012

Strength
1a) 3X5 Jumping Good Mornings – heavier than last week, but perfect.
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Strict Press
-Monster Set
0:00- 5 reps of each @ 75% of strict press 1 rep max
2:00- 5 reps of each @ 75% of strict press 1 rep max
4:00- 5 reps of each @ 75% of strict press 1 rep max
*3 minutes to Reset Bar to 80% of 1 rep max Snatch
BB Gymnastics
1) Hang Power Snatch + Power Snatch
1) 7:00- 1+1 @80% (115)
2) 7:45- 1+1 @80%
3) 8:30- 1+1 @80%
4) 9:15- 1+1 @80%
5) 10:00- 1+1 @80%
*3:00 minutes to Reset Bar to 80% of Push Jerk 1 rep max
2) Hang Power Clean + Power Clean + Push Jerk
1) 13:00- 1+1+1 @80% (145)
2) 14:00- 1+1+1 @80%
3) 15:00- 1+1+1 @80%
4) 16:00- 1+1+1 @80%
5) 17:00- 1+1+1 @80%

Conditioning
Buy In- 30, Pistol Squats
4 Rounds
6, Stone to Shoulder (110lbs)
8, Toes to Bar
100m. Sprint
Cash Out- 30, Pistol Squats
11:36