11/13/13: Recovery Workload

5 Rounds of: 
2 Minutes AirDyne
1 Minute Max Effort Airdyne
2 Minutes AirDyne
1 Minute Max Effort single arm alternating Dumbell Snatch (70# dumbell)

got between 16-20 GHDs each time and 18-22 DB Snatches each time.

11/12/13: Happy Bday Holly

AM WORKLOAD
5 Rounds of:
1 Minute Ski Erg
1 Minute Max Effort Power Snatch (95#)
rest 2 minutes

PM WORKLOAD
Holly's Bday Workout
5 Power Snatch (135#)
6 pull-ups
4 power snatch
7 pull-ups
3 power snatch
8 pull-ups
2 power snatch
9 pull-ups
1 power snatch
10 pull-ups

then (without rest)

3 Rounds:
6 deficit handstand push-ups
100m run

then (without rest)

3 rope climbs

11/11/13: Mosquat Monday Training

STRENGTH
2 x 6 Front Squat
1st set-315#
2nd set-325# (failed 6th rep)

2 x 4 Back Squat
1st set-345#
2nd set-365#

WORKLOAD
15 Minute AMRAP:
7 Pull-ups
10 Ring Push-ups
15 Back squats @95#

PM WORKLOAD
1000m row @ 3:30 pace
rest 3 Minutes
1000m row @ 3:30 Pace
rest 3 minutes
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row