11/30 deadlifts 225 X 3 200 X 3 200 X 3 PRESSES W/ 53 3 X 3 THEN A FITNESS ASSESSMENT.. RUN 3 LAPS THEN DO 50 SQUATS.. COMPLETED IN 12:42 WILL WORK TO BEAT THAT TIME BY END OF DECEMBER

CHALLENGE TIME

12/1 1 TGU AND 288 SWINGS.. FOLLOWED BY A 3 MIN SET OF LONG CYCLE W/ 44LB AND A 2 MIN SET WITH THE 53

12/2 DEAD LIFTS 230 X 3 205 X 3 205 X 3 ........ 2 TGU AND 192 SWINGS...480 SWINGS DONE FOR THE WEEK.. 520 TO GO..

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…

10/26 A LITTLE DIFFERENT APPROACH THAN USUAL WORKING ON SPORT LIFTING RANKINGS.. DID 10 MINUTES NON STOP SNATCHES WITH ONLY ONE HAND SWITCH.. 100L/106R.. VERY LIGHT WEIGHT(ALMOST EMBARRASSED18LB)

8 MINUTES NON STOP JERKS W/ 26LB 55R/55L WITH ONE HAND SWITCH.. COMPETITION GIVES YOU 10 MINUTES TO COMPLETE THIS NUMBER OF REPS.

I ALSO DID 3 ROUNDS OF SNATCHES 15L/15R, 15 KETTLEBELL PUSH UPS AND 5 KNEES TO ELBOWS

10/27 5 MIN TGU.. DEAD LIFTS 5 X 210 5 X…

10/23 SNATCH PRACTICE FOR 10 MINUTES CLEAN N JERKS FOR 2MIN PER HAND 7 TIMES

10/24 500 SWINGS... DID A VARIETY OF STYLES... SINGLE HANDED.. DOUBLE.. RELEASE N CLAP.. WEIGHTS FROM 35 TO 62..

10/25 DEAD LIFTS.. 205 X 5 185 X 5 PRESSES W/ 44LB X5 AND X 3

SNATCHES 1 MIN PER HAND W/ 44

JERKS 90 SEC PER HAND W/44

CLEANS 90 SEC PER HAND W/44

10/21.. STARTED OUT WITH A 2 LAP FOOT RACE AGAINST MIKE.. I LOST BY 4 SECONDS... HOW?!?!?

..20 BURPEES 2 LAPS.. 20 SWINGS 2 LAPS,,, 20 SNATCHES 2 LAPS... 20 DOUBLE CLEAN & PRESS 2 LAPS... 20 KNEES TO ELBOWS 2 LAPS.. I THINK THERE WAS MORE BUT I DON'T REMEMBER..

10/22... 10 MINUTES SNATCHES JUST PRACTICING PROPER FORM WITH THE 35 AND 44.... 100 SQUATS.. 100 SWINGS USED THE 53, 62, 70 AND 88!!!! ...100 DIPS/PUSH UPS ON KETTLE BELLS... 100 RING ROWS..

BOTH DAYS SERVED AS ACTIVE RECOVERY DAYS... FEELING GREAT TODAY

10/19 3 ROUNDS 3 REPS EACH... DEADLIFT @ 225LB'S, PRESSES W/ 53LB AND PULL UPS.. RESTED 3 MINUTES BETWEEN SETS.. REALIZED I'M REALLY MISSING SOMETHING IN MY PULL UPS.. NEED TO KEEP ON TOP OF THOSE

10/20 REST DAY!!!!

10/16.. 5 ROUNDS.. 50 1 ARM SWINGS.. 8 DIPS .. 330 YARDS RUNNING (3 LAPS INSIDE)

10/17... 5 ROUNDS... 20 SQUATS W/ DOUBLE 26LB's, 8 KNEES TO ELBOWS, 10 CLEAN IN JERKS, 8 PULL UPS... IS THAT RIGHT???

10/18 TOOK IT PRETTY EASY TODAY.. IT WAS DAY 7 IN A ROW.. 20 MINUTES ON THE FIELD 1 35LB KETTLEBELL FOR 10L/10R SNATCHES.. JOGGED 2 LAPS..

10/15 50 OF EACH... 1 ARM SWINGS.. SQUATS.. 2 ARM SWINGS.. CLEAN N PRESS... RING ROWS... SNATCHES... KNEES TO ELBOWS... WALLBALLS

THANKS FOR THE INSPIRATION CHRISTA!!

10/13 SO I DID THE SNATCH... BURPEE COMBO... YEAH... DID THE SNATCHES WITH THE 44...

20L/20R.. 10 BURP

18L/18R... 9 BURP

16L/16R... 8 BURP

14L/14R....7 BURP

12L/12R....6 BURP

10L/10R.... 5 BURP

8L/8R........4 BURP

6L/6R........3 BURP

10/14 WARMUP 2 CYCLES OF 2 MIN SETS LONG CYCLE JERKS

5 ROUNDS

25 SWING W/62

15L/15R. STARTED WITH SNATCHES THEN SWITCHED TO JERKS FOR LAST 3 ROUNDS

5 PULL UPS...…