Wednesday - Nov. 15

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Rest 8 minutes

KB Snatch - warm-up
 - 2 minutes @ 24kg
 - 16 rpm

Main Set
 - 6 minutes @ 28kg, switch arms every minute
 - 16 rpm

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 7x3 @ 215# on 3:00 x 10 last

Clients.....

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Knee Raise
 3x 20

Lunch, Client......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8