11,12,13

10/11/12
day 11

Db clean and press (1,2,3)x5
3x5x60

BB hang clean and press
1x4x155
2x5x145

30/30/30 row x2
jump rope single rows

FM push ups

10/12/12
day 12

BB row increasing weight (strict)
155,175,185

RDL 2x4-6
2x6x200

Yates
2x8x165

35lbs Gladiator push ups 40 reps for time
5:23

chin ladder
1,2,3,4,5x3

db curl
hammer curl 1x10x40
concentration curl 1x20x30

10/13/12
day 13
5rds 2 min rest between rds
10 burpees
100m sprint

fm close grip push ups