Wednesday - Nov. 22

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

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm

Rest 10 minutes

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

Client.....

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

Main Set
 - 8 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 137
 - maxHR 187

Client, Lunch.....

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205, 220#
 5x3 @ 235# on 3:00 x 7 last

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

Clients....

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

Clients.....

Hanging Knee Raise
 3x 20

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x10