11/30/2014

Recovery Day
--
Deload Week on Deck

11/29/2014

Shaker Bottle Saturday
or
Team Throwdown at CFWP @ 11:00am
*if you're coming please comment and let me know*

11/28/2014

A. Clean & Jerk - 1RM
+
AMRAP 18
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar

11/27/2014

Happy Thanksgiving

Recovery Day

11/26/2014

Day 3
A. Push Press - 1RM
+
3 sets @ 110%:
Row 250m
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
Row 250m
rest 12 minutes

11/25/2014

Day 2

A. Deadlift - 1RM
+
21-15-9
Deadlift 315/205
Box Jumps 30/24
*8 minute cap*

11/24/2014

Test Week - Day 1 (stick the volume and attack everything at 100%)

A. Snatch - 1RM
+
AMRAP 10
30 Double Unders
15 Power Snatch 75/55