Wednesday - Nov. 29

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

Main Set
 - 24kg
 - 7 minutes
 - 8 rpm
 - lots of self talk.  Very happy to get through two 7-minute sets this week along with everything else.  Progress continues.

Rest 15 minutes

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

Rest 20 minutes

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

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 134
 - maxHR 153

Client, Lunch, Client.......

Bench Press (285# max)
 10x 45#
 8x 135#
 5x 185#
 2x 205, 225, 240#
 3+ @ 255# x 6

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

Pushup 2x20

Clients.....

Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8
Dips 2x12