10/31
heavy long cycle clean and jerk
6 minutes 1 arm 32kg bell
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10/31
heavy long cycle clean and jerk
6 minutes 1 arm 32kg bell
11/1
30 minutes turkish get ups w/ 28kg bell
11/2
BBB 100 snaps, 100 spins, 100 hi-pulls, 100 jump squats, and 100 presses
20 minutes ski machine
11/3
tabatas
2 hand swings
ropes
box jumps
heavy cleans
double jerks
jump rope
11/4
5 sets of 5 RDL 225
5 sets of 20 hindu pushups
11/5
off
11/6
Tire flips, sledge smashes, ropes
11/7
15 seconds on 5 seconds off
60 sets
BBB snap downs
Rope waves
Squats
Punch press L/R
Burpee
11/8
10 front raise
10 lateral raise
10 2 hand swing
10 kb jerk L/R
10 sumo squat
10 split jump
10 mountain climber
10 cossack squat
10 Jumping jacks
5 sets = 500 reps 30 seconds rest per 100 reps