Friday 11-28:
95# power clean and jerk
400m run
while one guy PC&J the other runs 400m
with steve 13:33 OUCH!!!
you cant sit the bar on the ground at all, touch and go!

Saturday 11-29:
5 rounds
135 deadlift x10
burpees x10
75 meter sprint
7:19 time
then run technique training with patrick

Monday 12-1:
am)"fight gone bad"
286 pts..shoulder hurt on wall balls. Got 293 2 months ago, I know could have done more with better wall ball #'s.
pm)at cherokee blvd-sleet snow rain nasty weather
4x4 mins 2 min recovery
ran well, puched hard, not sure of pace

Tuesday 12-2:
OHS 1-1-1-1-1 95 lbs
Fr Squat 3-3-3-3-3 155 lbs
back squat 5-5-5-5-5 155 lbs
Legs were TIRED..did not try and do do much

wend 12-3:
swim tech training with Kim
tired most of day, decided to relax in the evening.

Thursday:
am) Treadmill (it was raining and freezing outside)
5 mins @6:30 pace
2 min rec
4 mins @6:15 pace
2 min rec
3 mins @6:07 pace
2 min rec
2 mins @6:03 pace
2 min rec
1 min @ 5:45
30 mins total..OUCH!!!

pm)Press 1-1-1-1-1 135lbs
push press3-3-3-3-3 145 lbs
push jerk 5-5-5-5-5 135lbs
shoulder felt pretty good during presses.