Training Nov 27-29th, 2012

29th

A. Snatch Balance, build to a tough single

B. OHS @ 55X1, 3-3-2-2, 4 min

C. 5 sets @ 90%:

12 OHS @ 95lb

15 Chin-ups

35 Double Unders

2 min b/t sets

+ 10 min rest

D. 5 sets @ 90%:

10 DL @ 185lb

10 Lateral Barbell Burpees

10 Wall Balls

2 min b/t sets

A. 155 - still struggle with timing etc., with this movement. 
B. 135,140,150,155
C. 74s, 67s, 70s, 71s, 91s (dumped OHS forward and arms blew up and split pull-ups 8-7, breathing was good though)
D. 65s,61s,62s,62s,62s.   

28th- basketball game - conditioning good.  body a bit sore from getting knocked around. It did not affect training.

27th

A. Thruster, build to a 1RM

B. Squat Clean Thruster Cluster, 1.1.1 x 5 sets, 5 min

C. 5 sets:

15-20 KBS - 88lb

15 Kipping Ring Dips

3 min rest

A. 215#.  - rushed for time so stopped here. felt sloppy like I couldn't coordinate the drive out of bottom.  Maybe 225 in there.

B. 165,175,185,185,185.   3:30 rest between as I was short on time this AM. 

C. 20 KBS and 15 RD per set, unbroken.  ~65s per set.  2-3 breaths after KBS to walk and set up for ring dips