11/27 SLOW STRENGTH DAY.. DEADLIFTS 220 X 3 200 X 3 200 X 3

PRESSES W/ 53 3 X 3 PULL UPS 3 X 3 DIPS 5 - 3 - 2

11/28 THIS WAS FUN.. WARM UP WITH 3 ROUNDS 1 TGU, 5 PUSH UPS, 8 GOBLET SQUATS THEN CAME THE FUN...30 sec swing rest 30 sec

30 sec swing 30 sec pushups on kb rest 30 sec

30 sec swing 30 sec pushups on kb 30 sec squats rest 30 sec

30 sec swing 30 sec pushups on kb 30 sec squats 30 sec per hand snatches rest 30 sec

DID THIS 3 TIMES...…

11/23 DEADLIFT 215 X 5 195 X 3 195 X 3

I DON'T REMEMBER WHAT I DID... I THINK I WORKED ON THE JERK OR LONG CYCLE FOR A LITTLE WHILE THEN

6 ROUNDS

3L/3R THRUSTERS

15 SWINGS

11/24

LONG CYCLE SETS W/ 35LB FOR WARM UP

4 MIN @ 12 RPM

2 MIN REST

3 MIN @ 12 RPM

2 MIN REST

2 MIN @ 12 RPM

2 MIN REST

2 MIN @ 12 RPM

LONG CYCLE W/ 53LB

2 MIN @ 8 RPM

2 MIN REST

2 MIN @ 8…

11/21 DEADLIFT 245 X 3 225 X 3 225 X 5 ONE ARM SWINGS 50L/50R 40 MAN HATERS ONE ARM SWINGS 40L/40R

11/22 4 ROUNDS.. 50 SQUATS RUN 440 YRDS (4 LAPS)

SNATCHES W/35

4 MIN SET REST 2 MIN @ 14 RPM

3 MIN SET REST 2 MIN @ 14 RPM

2 MIN SET REST 2 MIN @ 14 RPM

2 MIN SET @ 14RPM

11/18 rest day celebrated a little too!!!

11/19 deadlifts 240 X 3 215 X 3 215 X 3 20 MINUTES ON THE FIELD WITH A SNATCHES ON ONE END AND A COMBO OF ONE HAND SWINGS, SNATCHES AND JERKS ON THE OTHER SIDE...

11/15 5 MIN TGU WARM UP.. USING THE 35, 44, 53

DEAD LIFTS 230 X 3 210 X 3 210 X 3 PRESSES W/ 53 3 X 3

PRACTICE SNATCHES AND JERKS.. DID 8 MIN OF SNATCHES AND 6 MINUTES OF JERKS

11/16 1 TGU 100 SWINGS 2 TGU 80 SWINGS 3 TGU 60 SWINGS 4 TGU 40 SWINGS 5 TGU 20 SWINGS. THE TGU's WERE DONE WITH A COMBO OF 35LB, 44LB, AND 53LB SWINGS WERE ALSO DONE WITH COMBO OF SAME WEIGHTS AND LAST SET WAS 62LB SINGLE HAND SWING

11/17 DEADLIFTS 235 X 3 210 X 3 210 X 3…

11/13 5 MIN TGU's DEAD LIFTS 225 X 3 205 X 3 205 X 3 4 ROUNDS 20 SINGLE HANDED SWINGS/ PER SIDE 8 KNE 8 PUSH UPS ON KB's 3 PULL UPS

1/14 CLEAN N PRESS AS WARMUPS 5 MIN TWO HAND SWINGS W/ 62 @ 25 RPM REST 1 MIN 5 MIN GOBLET SQUATS W/35 @ 20 RPM REST 1 MIN 5 MIN PUSH UPS @ 12 RPM REST 1 MIN 5 MIN CLEAN N PRESS @ 8 RPM REST 1 MIN 5 MIN ONE HAND SWINGS FIRST 2 MINUTES SOLID @ 30 RPM RESTED 30 SECONDS.. REMAINDER OF TIME SOLID SWITCHING HANDS EVER 15 REPS

11/11 WARMED UP WITH MILL PRESSES.. 1ST SET 2 MINUTES SECOND SET 3 MINUTES

3 MINUTE SET JERKS W/ 44 @ 12 RPM

2 MINUTE REST

2 MINUTE SET @ 12 RPM

2 MINUTE REST

2 MINUTE SET @ 12 RPM

2 MINUTE REST

1 MINUTE SET

THEN CAME A COOL 14 MINUTES OF MANMAKERS.... 44LB ON ONE END OF FIELD FOR 1 HANDED SWINGS AND THE 35 AT THE OTHER END FOR SNATCHES.. LAST COUPLE EXCERCISE CHANGED BACK TO JERKS.. I TORE MY HAND

11/8 SLOW STRENGTH DAY DEAD LIFTS 215 X 5 195 X 5 PRESSES WITH 53 3X3 DIPS 5X3 FOLLOWED WITH SOME OTHER ACTIVITIES I DIDN'T WRITE DOWN SO I HAVE FORGOTEN

11/9 TGU'S FOR WARM UP 3 ROUNDS 30 SWINGS W/62 20 BURPEE PULL UPS (LAST ROUND ONLY DID 15) 10 DOUBLE CLEAN N JERKS W/ 35'S

11/10 SLOW STRENGTH DAY DEAD LIFTS 220 X 5 200 X 5 PRESSES WITH 44 5X3 DIPS 5X3 FOLLOWED BY PRACTICE REPS OF SNATCHES... WAS ABLE TO DO 3 MIN SETS PER HAND BEFORE THE CRAMPING SET IN..

11/6 DEADLIFTS 210 X 5 190 X 5 FOLLOWED BY 3 ROUNDS OF 5 REPS DOUBLE 44LB SQUATS AND PRESSES (WAS MORE OF A PUSH PRESS ON THE LAST COUPLE REPS) THEN 10 MINUTE SETS OF SNATCH AND JERK PRACTICE... JUST WORKING ON TECHNIQUE

11/7 WARM-UP 10MIN TGU & PULLUPS THEN THIS REALLY FUN 30 MINUTE WORK OUT...3 ROUNDS

30SEC PER HAND SWINGS

REST 30 SEC

30 SEC PER HAND SWING

30 SEC PUSHUPS

REST 30 SEC

30 SEC PER HAND SWING

30 SEC…

NOV 4 6 ROUNDS 15 SWINGS (70LB) 12 SNATCHES PER SIDE (COMBO OF 35LB AND 44LB) 9 RING PUSHUPS 6 CLEAN N JERKS 3 PULL UPS

NOV 5 RESTED

YES I AGREE... WAY TOO MANY DAYS OFF BUT BACK WITH A VENGANCE

NOV 1ST WARMUP 4 MINUTE SET OF SNATCHES W/35 10 ROUNDS DOUBLES 5 THRUSTERS, 7 CLEANS, 3 MANHATERS... ALL WORK DONE WITH 35LB BELLS!!! KICKED MY ASS

NOV 2ND WARMUP 5 MIN TGU'S

SNATCHES

4 MIN SET @ 16 RPM 2 MIN REST

3 MIN SET @ 16 RPM 2 MIN REST

2 MIN SET @ 16 RPM 2 MIN REST

JERKS

4 MIN SET @ 12 RPM 2 MIN REST

3 MIN SET @ 12 RPM 2…