Training done on Nov 7, 2013
5th
AM
A1. PS Cluster - 70-80% 1RM - 1.1.1.1; rest 20 sec
45x5, 75x5, 125x4
165x4, 165x4, 165x4, 165x4, 165x4

A2. Sn Grip Jumps - 5 reps explosive; rest 20 sec
165x5, 165x5, 165x5, 165x5, 165x5
A3. CGBP 1 1/4 fast tempo x 5 reps; rest 20 sec
45x5, 95x5, 135x4
155x5, 155x5, 155x5, 155x5, 155x5
A4. Clap Push ups amrap (-2); rest 4 min x 5
15, 13, 12, 11, 11
1 – https://www.youtube.com/watch?v=_hF-PO28aaE
2 – https://www.youtube.com/watch?v=OXVyiv0S1AM
3 – https://www.youtube.com/watch?v=IIag6PYKKTA
4 –
5 –

PM
5min sets 80-90% effort
12 push press 115#
Row 200m
20 CTB chin ups
40 DU
rest walk 5mins x 5
change the order every set
keep track of rounds for every set
1 - 1r+(28+200m) - https://www.youtube.com/watch?v=RBV98m0yLLM
2 - 1r+(72+2m) - https://www.youtube.com/watch?v=UUDmJb8Sp2E
3 - 1r+(32+62m) - https://www.youtube.com/watch?v=u3nzjVPlNM8
4 - 1r+(21+200m) - https://www.youtube.com/watch?v=_ytAEdDvqIA
5 - 1r+(40+200m) - https://www.youtube.com/watch?v=Ck_xNBFLt2U