JeffC

Sat: C&P 5L, 3Lx4R, 2Lx3R, 20kg, no pullups or rows; Sw: 4Min, Tabata, 100 swings total. Took it easy on cleans, only a few to help elbow.

Mon: C&P 5Lx2R, 20kg; SN: 10 min, 30:30, 100 reps total, did all cleans.

Tue: bike to work, 2 hours total.

Wed: C&P 5Lx3R 20kg, 2 upright rows per L, did all cleans. In evening Sw, 7 Min, 30:30 w/24kg for mixup, 15 reps/set.

Thr: KB, SB circuit x 2: Getup 24kg KB L and R; C&P 70lbSB...

11/7/Saturday: C&P 5L, 3Lx4R, 2Lx3R, 1st R w/24kg, rest with 20kg. No pullups. Sw: 9Min, 30:30 mostly 2 handed, 180 reps total.

11/9/Monday: C&P 5L x 2R, 20kg. Sn: 7Min, 30:30 7 reps.

11/10/Tuesday: sandbag circuit x 3: RB deadlift at 100lb 3 Bearhug goodmornings; RB deadlift and 100lb 3 shoulder squats; 5 ab wheel rollout; getup shoulder 70lb 1L, 1R; floor press 70lb x 3, reverse lunge 50lb 5L, 5R.

11/11/Wednesday: Getups 5Min alternating,...

10/31, Saturday/Heavy: C&P, 5L, 2x4R and 3x3R, 1st R w/24kg, rest w/20kg; pullups at 1 or 2. Swing: 5 Min, 60:30, 36, 36, 18, 18, form broke down.

11/2, Monday/Light: C&P, 5Lx2R w/20kg; pullups at 1-2. Snatch, 7 Min, 30:30, 70.

11/3, Tuesday/Variety: Sandbag Power Circuit x 3:
Getups 50 lbx2, Deadlift 150lbx3, Diagonal shouldering 50lbx3 per side, Squat 100lbx3, Bent Over Row 50lbx5, Reverse Shoulder Lunge 50lbx3 per each side. Beginner COC Grip training....

10/29 Thursday: bike to work, beginner grip training with COC gripper

10/30: Friday: bike to work.

Wednesday: did two sets of this with 90 second break in between: 15 sets of 15:15 snatches with 16kg bell, hitting 8 reps per set, then 15 seconds rest.