been following

wednesday; rest. not sure if i posted that already.
thursday, the day of giving thanks, for sure.
went to the gym with jules and took the thanksgiving day challenge.
goal was to finish in under 30 minutes.  a trainer took us through 3 different stations, performing 3 sets at each station.
-station 1; 15 burpees, 15 full body situps x 3
-station 2; 15 bw squats, 10 pushups, 12 box jumps (18-20" box) x 3
-station 3; 15 rows on c2, 10 curl to press on bosu ball w/15lb dbs, 14 standing lunge w/25lb dbs x 3

was pretty fun.  nice to workout with the wifey.  i finished in 25, her in 28, so goal accomplished by both parties.  now, time to go stuff our faces.

fire

tuesday;
gym
-snatch tech to warm up
(1) deadlift; 5x135,155,175
(1) bulgarian split squat; 8xbw, then 2x8 holding 25lb plates
(1) plate taps; 3x20 w/25lb plate

bike; 20 min.

wednesday; rest

so close to

sunday; rest
monday; gym
deload week
-shoulder warmup
-snatch tech
(1) standing military press; 5x45,55,65
(2) pullups; 3x5
(2) side raise w/45lb plate; 3x15/side
(2) bb row; 3x8 @ 75
(3) squat; 5x95,115,135

bike; 10 min.

clampin to the new year

bonus workout this afternoon.

-snatch tech
(1) snatch high pull; 8x3 @ 75lbs (30 sec. between sets)
(2) deadlift; 1x225x10 (30 sec. rest between sets)
(3) squat; 5-4-3-2-1 (145,155,165,175,185)
(3) push press; 5-4-3-2-1 (115,125,135,145,155)
(3) db row; 12-10-8-6-4/arm w/85lb db
went through all (3) with no rest, 30 seconds between sets
(4) squat; 1x185x5 (30 sec. rest between sets)

-stretches

i am color

friday firday;gym
-roll
-snatch tech
(1) squat; 5x165, 3x185, 8x205
(2) squat; 3x10 @ 145
(2) rdl; 3x10 @ 155
(2) shrug; 3x10 @ 165
outta there

take me down

thursday; gym
-shoulder warmup
-snatch technique
(1) bench; 5x125, 3x140, 8x155
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 30 (11,11,8)
(2) back ext; 4x15 w/25lb plate
(3) chest supported row; 2x12 @ 80
finish
(4) db swing; 3x25 w/60lb db

few stretches

good morning and good night

tuesday; tried to go to the gym, but parking lot was full and a lot of people were trolling for spots.  pretty frustrated.

wednesday; gym
-roll/activators
(1) hang clean; [3-2-1][3-2-1] 135,145,155; 145,155,165
(2) deadlift; 5x215, 3x245, 10x270
(3) deadlift; 3x10 @ 205
(3) bulg split squat; 3x10/leg @ 105
(3) plate taps; 100 (30,35,35)
finish
(4) bike sprints; 3x45 sec. (45 on / 75 off)