11/21/06 Tu

CFWUx1
25 Squats
5 Pull-ups
5 Dips
Total: 12 rounds
Felt strong!

11/22/06 Wed.

CFWUx1
DL 135#x15
Seated Muscle upx5
DL 135#x12
Seated Muscle upx4
DL 135#x9
Seated Muscle upx3
DL 135#x6
SMUPx3
DL 135#x3
SMUPx 3

Total: 12:59

11/23/06 Th.
Geeeeez am I sore!! Hammys, back, traps, lower back, BUTT!!!!!!!!!!!!!! My form on DL's yesterday was extremely better, feeling it in all the right places.
REST!!!!!!!!!

CFWUx1
KB Work
35#swingsx10
35#swing/upright rowsx10
35#anchored snatch2x5
35#1 arm snatch alt. swingsx10
53#swing releasesx10
53#snatch pullsx10
Long Cycle:
30# Slam Ballx10
53#1 arm swing/releasesx10
53#swing/rowsx10
53#2 arm clean/squat/press.

Worked with Brian, we were smoked!

CFWUx1
Modified WOD "Diane"
135#DL
plyo pushups
16kg KB Cleans
10,8,6,4,2

Time: 10:10

KB Work with my girlfriend. She was a little hesitant at first, but was drawn in at the prospect of lifting weights rather than cardio only.

Pull-up Ladder
1,2,3,4,5
1,2,3,4
1,2,3
1,2
1

11/29/06 Wed.
Off Day

11/30/06 Th.

CFWUx1

Box Pistols x 5 ea. side
KB Press 35# x 5
Pull-up x 5 DH
Snatch 35# x 10
HLR's x 5
3 Circuits 1 min rest between.
Elbow felt great today, 1 pood KB feels lighter.

12/1/06 Fr!

3 Rounds with 16KG KB
Lunges x 5 ea. side
Strict Pull-ups x 5
Plyo Pushups x 10
Snatches x 10
Janda Situps x 5

Felt ok, not as good as yesterday.

12/1/06
Evening
Pistols Left Leg 5x1
Right leg Partials 5x5