Friday - Nov. 18

Dynamic Warmup / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes
 - 24kg
 - 22rpm
 - aveHR 141
 - maxHR 156

Bench Press
 10x 145#
 8x 165#
 6x 185#
 4x 205#
 2x 225, 245, 265, 275, 285x1 - failed on 2nd rep
 - 50 crunches between each set of 2

Shoulder Blaster @ 5#

3 Rounds
 - pullup (max): 17, 14, 13
 - pulldown @ 130# wide x10
 - pulldown @ 130# reverse x10
 - dips x15
 - DB complex (curl/press/french press) @ 20# x10

Break for Lunch......

4 Rounds
 - Ring Row (max): 21, 17, 17, 18
 - DB complex @ 20# (squat/curl/press/french press) x10

3 Rounds
 - Deadlift @ 315# x5
 - 50 crunches
 - Hang Clean @ 185# x3
 - 50 crunches
 - Clean @ 185# x3