Tuesday - Dec. 6

Kettlebell Snatch set
 - 8 minutes
 - 24kg
 - 20 rpm
 - aveHR 141
 - maxHR 158
 - i was nervous about this set today but got through.  Triceps and upper back were still tight from yesterday.  Grip endurance was challenged today.

3 Rounds
 - crunch x50
 - hang clean 5x 185, 205, 225#
 - air-dyne bike - 3 minutes

3 Rounds
 - Air-Dyne Bike - 3 minutes
 - Squat @ 135# x20
 - Lunge @ 45# x10 (r/l)
 - crunches x50
 - clean @ 185# x5
Time: 23:15

Break for client......

Side Sandbag Load
 - 20 minutes
 - 40# bag to 38" platform
 - 376 total reps (switched sides every 20)
 - aveHR 132
 - maxHR 142

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 - aveHR 109
 - maxHR 120

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: 44 seconds