"Continuous effort, not strength or intelligence, is the key to unlocking our potential." -- Winston Churchill

I.

Front Squat 5 x 3

Snatch Balance 3 x 3

Dips 3 x max reps

II.

Hang Snatch

Snatch Balance + Overhead Squat

3rds.

10 KB Swings + 10 GHD Situps + 10 Pushups

+ 10 Back Ext. + 10 Squats

Bennett - 4:09

III.

Hang Snatch

Clean & Jerk

Pullups 3 x 5

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He who fears being conquered is sure of defeat -- Napoleon(Bonaparte, not Dynamite)

Wes, pictured, showing no fear after hitting a PR of 365lbs. in the deadlift.  Minutes prior he also PR'd the Front Squat for 245lbs.  If that wasn't enough load on his CNS, he endured Tabata Overhead Presses to finish the workout.  The 'suck' was increased by requiring the load be held overhead isometrically during the 10 sec. 'rest' interval.

Meanwhile...

...Front Squat 3 x 5

2 Position Snatch 3 x 5

2 Position Clean  3 x 5

Weighted Chinups/Dips

Tabata Presses

and Brent solo...

250m row x 4

Tabata Presses

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10 Reasons NOT  to run a marathon can be found here.  

For time:

1000m Row

40 Squats

30 Pushups

20 Pullups

1000m Row

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Bennett hit a new PR in the Clean and Jerk!  185 lbs at a bodyweight of 165.  He's relatively new to the 'quick' lifts but his progress has been amazing if not surprising.  Following the nights training we closed the gym and carved pumpkins...and drank 'some' wine.  Great efforts on all fronts.  

...and look out for Ashlee!  She found the kip in her kipping pullups and on the rings no less.

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"The Edge...there is no honest way to explain it because the only people who really know where it is are the ones who have gone over." -- Hunter S. Thompson

2 Position Snatch

2 Position Clean

Push Jerk

Bennett's x-tra

21-15-9

95# Thrusters + KTEs

4:09

Ashlee

AMRAP in 10 min.

10 Deadlift + 15 Thrusters + Weighted Situps

General:

"Cindy" Ladder

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Snatch 3 x 2

Clean & Jerk 3 x 2

Weighted Cleans/Dips  5 x 5

"King Kong"

1 345lbs Deadlift

2 Muscle-ups

3 135lbs. Power Cleans

5 Handstand Pushups

Bennett:  3:09

King Kong aint got nuthin on you bro

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5x3

Back Squat

Press

Clean

5x5

Front Squat

3rounds

10 Deadlifts

15 Kettlebell Swings

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Bennett vs. 'Mary'...

...as well as reminded us that it just might be time to update the site.    

"Mary"

AMRAP/20(as many rounds as possible in 20 min.) of:

5 Handstand Pushups

10 One-leg Squats

15 Pullups

"Mary" is basically "Cindy"(5 pullups, 10 pushups, 15 squats) with more advanced exercise selection.  It is recommended that if you can't do Mary as prescribed, no scaling, then stick with Cindy.  Neither option is easy as either 'girl' will quickly expose any chinks in the armour.

Bennett vs. 'Mary'

14 rounds!

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