Nov. 19 - Thursday

KB Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm x 3 sets - 4:45 rest between

Nov. 18 - Wednesday

Tire Flip @ 350#
- 10 sets of 7 flips (1:1 - work to rest ratio)

Atlas Stones @ 160#
- 2 x 6 shouldering (3 r/l)
- 1 x 10 chest high pull

Good day and good fun with the light implements.

Nov. 17 - Tuesday

KB Double Clean + Jerk @ 32kg
- 10 sets of 5 on the minute (increased to 6 rpm after 4 minutes)

Ring Dips
- 3 x 8

Pullups
- 3 x 8

Monday - Nov. 16

Dynamic Squats w/ Terence Mitchell
2 x 135# + #4 band
2 x 225 + #4 band
2 x 275 + #4 band
2 x 315 + #4 band
2 x 315 + #4 band

Back Squat
2 x 225#
2 x 315
2 x 365
2 x 405
1 x 455 - missed

Harness Sled pull
2 x 50 yds. @ 450#

Today was Terence's first day of ever using bands and he worked up to 225# + #4 band himself. He was truly amazed at how tight he needed to stay to complete the lifts. I'm sure with a little time he will be seeing big increases in his squat numbers.

Nov. 10 - Tuesday

2-arm Jerk @ 32kg
- 4 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 4 minutes @ 18 rpm

Going for Master of Sport numbers at the AKC coaches cert in Cincinnati, OH this weekend. 3 days to rest up.

Nov. 9 - Monday

2-arm Jerk @ 32kg
- 4 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 4 minutes @ 18 rpm

Nov. 6 - Friday

Snatch @ 32kg, single arm switch
- 8 minutes @ 12 rpm

Hand felt good at the slow pace.