2 - 8 November 2014

Sunday 2 November 2014
[1]  "Kalsu"  w/ pair of 35lb dumbbells
100 Thrusters
Start every minute with 5 burpees till complete
Time:  13:45

Monday 3 November 2014
AM:
[1]  1.5 Mile Run
*Start every minute with 5 burpees
Time:  13:59
PM:
[1]  Overhead Squat / Snatch Mobility
Weights:  OHS 135, Snatch 135
[2]  For max reps:
90 seconds of Muscle-Ups  Reps:  6+4+2 (12)
Rest 60 seconds
60 seconds of Muscle-Ups  Reps:  5+3+2 (10)
Rest 60 seconds
30 seconds of Muscle-Ups  Reps:  3+3+1 (7)
Total Reps:  29 Muscle Ups
[3]  5 min EMOM
- 5 Squats @ 225lbs + 10 C2B Pullups (butterfly)
*All Unbroken
[4]  Not for time:
10 Walking Lunges @ 165lbs
20 Hip Extensions
10 Walking Lunges @ 165lbs
15 GHD Situps

Tuesday 4 November 2014
[1]  Mobility
[2]  Clean, Heavy.  Up to what feels good.
Weights:  165, 185, 205, 215, 225, 235, 245, 255, 260 (current PR)
*Wrist felt great today, no issues at front rack.  I tried going overhead on a few and felt weak in the shoulders.  Maybe from Muscles day before.

Wednesday 5 November 2014
[1]  Split Jerks x1 rep:  Find today's Heavy Max.
Weight:  135, 165, 185, 205, 215, 225, 235, 245, 255
[2]  Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift (based off 425 1RM)
*Set 1 – 8 reps @ 255
*Set 2 – 6 reps @ 305
*Set 3 – 4 reps @ 340
*Set 4 – 2 reps @ 365
*Set 5 – 2 reps @ 385
[3]  3 Rounds For Time:
3 Deadlifts @ 70% (305lbs)
6 Bar Facing Burpees
9 Strict HSPU, 4" Deficit
30 Air Squats
Time:  8:03

Thursday 6 November 2014
[1]  Rest

Friday 7 November 2014
[1]  Beast Builder:
EMOM 7min
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 135/95
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 135/95
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 135/95
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 135/95
Times:  all rounds done at: 12-17 seconds.
[2]  For time:
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 C2B Strict!!!
5-4-3-2-1 Strict HSPU
Time:  4:25

Saturday 8 November 2014
[1]  Rest