Wed. 11/19/14

BB Bench Press 4×10 – Rev. Grip BB Row 4×10 – DB Shoulder Pesss 4×10 – 1mi. Run – 2 x Perimeter Run + Small Bldg. Run

Tues. 11/18/14

Front Squats 4×5 – 3sec. Pause in the bottom – 10! Power Snatch (115/83) Burpees over Bar

Mon. 11/17/14

squat clean & split jerk 5×2 – 2-4-6-8-10-8-6-4-2 WBS (20/14) Pull Ups Clean & Jerk (155/123)

Fri. 11/14/14

PP 5×5 – 3-6-9-12-9-6-3 HPC Thruster T2B – Rx (135/103)