Friday 11 November 2011
 Press

• 110x3
• 130x3
• 150x3
• 160x3
• 165x3

Power Clean and jerk

• 135x3
• 155x3
• 175x3
• 185x3
• 195x3

Handstand Push up

• 5 from floor
• 5 from 2"
• 5 from 4"
• 5 from 6"
• 2 from 9.5"

Thursday 10 November 2011
Deadlift

• 315x3
• 335x3
• 355x3
• 375x3
• 395x3

Power Snatch

• 125x3
• 135x3
• 145x3
• 145x3
• 145x3

3 rounds AQAP
5 front squat, 185lbs
10 L-Pull ups

Tuesday 08 November 2011

 Bench

• 195x3
• 205x3
• 215x3
• 225x3
• 225x3

Power clean and jerk

• 155x3
• 175x3
• 185x3
• 190x3
• 190x3

21-15-9 reps
Burpee
Pull up
Ring dip

Cool down
Planche plank 3x30 seconds

Monday 07 November 2011

Wow it's been a while!

Squat 

• 255x3
• 275x3
• 295x3
• 300x3
• 305x1 should have waited longer between rounds

Power Snatch

• 135x3
• 145x3
• 145x3

5 rounds
15 box jump, 24"
15 DB swings, 55lbs

Didn't bother with a timer, have only recently been getting back into metcon after almost a month of pure strength training.