November 2012

November 1
32k 1 hand swings on the minute
4,4,4,6,6,8,8, = 40
10 x 17 = 170
Total = 210 reps

November 3
24k c&p
5 rung ladder x 1 = 30
4 rung ladder x 4 = 80
Total = 110
24k 1 hand swings
12 x 20 = 240
Total = 240
32k cleans
4 x 2 = 8
6 x 7 = 42
Total = 50

November 6
24k snatch
2,4,6,8 = 20
10 x16 = 160
20 x 1 = 20
Total = 200 

November 8
16k getups = 24
16k 1 arm swings = 240
25 minutes

November 10
24k c&p
5 rung ladders x 2 = 60
4 rung ladders x 3 = 60
Total = 120
32k 1 arm swings
10 x 11 = 110
20 x 1 = 20
Total = 130

November 13
16k ten minute snatch test = 190
3 minute rounds on the heavy bag x 1.5
3 minute rounds of 80 pound sandbag getups x 1.5

November 15
32k 2 hand swings on the minute
2 x 5 = 10
13 x 24 = 312
15 x 5 = 75
26 x 1 = 26
Total = 423

November 17
24k c&p
5 rung ladders x 3 = 90
4 rung ladders x 2 = 40
Total = 130

November 24
24k c&p
5 rung ladder x 1 = 30
32k c&p
2 x 20 = 40
24k 1 arm swings
20 x 20 = 400

November 27
16k 10 minute snatch test
200 in 9:45

November 29
24k 2 hand swings
2 x 5 = 10
17 x 20 =  340
20 x 10 = 200
Total = 550