10/27/11
Intervals - run 1mi, walk 3min; run .7mi, walk 2min; run .5mi, walk 1min; run .3mi: 21:09 (not including the walking time)

AMRAP 7min: Thrusters (75lb) and Pullups: 3, 6, 9, 12 plus 15 thrusters

Cleans - 65x5, 75x5, 85x5, 95x5
*Have had tennis elbow for about the last 6 months, so cleans have been an issue - trying to work back into it
L-raise: - 4 rounds of 10

10/28/11

Cardio warmup: 30min

Bench press: 135x15, 185x10, 225x4, 235x4, 245x3, 250x3
Pushups: 15, 15, 15, 30
Dips: BWx15, BW+25lbs x 12, BW+45lbs x 10, BW+50lbs x 10, BW+55lbs x 10