Monday - Dec. 19

KB Snatch set

 - 9 minutes

 - 24kg

 - 20 rpm, 3 reps short on the 2nd arm(left)

 - aveHR 139

 - maxHR 164

 - i don't think 200reps in 10 minutes will happen next week.  Regardless, I will continue working the bells as the fitness gained is well worth the effort.

Break for lunch.....

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 35 seconds

Pullups x 2, 4, 6, 8, 10

 - stretches in between

Shoulder Blaster @ 5#

3 Rounds

 - DB complex (curl/press/french press) @ 17.5# x10

 - Pullups (max): 13, 10, 9

 - Pulldown (wide + reverse grip) @ 110# x10 each

 - Pushup x25

 - 2-arm Swing @ 32kg x10

 - DB complex (squat/curl/press/french press) @ 17.5# x10

 - Pullup (max): 8, 8, 7

 - DB Row (2" handle) @ 70# x10 (r/l)

 - Bench Press @ 135# x20

 - Plank @ 60sec.

 - crunch x25