Hip extension until you die.

Deadlift 5-5-5-5-5

and then....

1 minute of max reps kettlebell swings 1.5/1 pood
1 minute max reps air squats
1 minute rest
3 rounds.

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Max effort Box jump

rest 5 mins,

225# Deadlift
burpee-pull up

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Rest Day 11/23/2009
Rest.  You deserve it.
Back Squat 3-3-3-1-1-1

Rest 5 mins-ish... and theeeeennnnn

AMRAP (As many rounds as possible):
5 Sumo Deadlift High Pulls
10 Box Jumps 24"/20"
15 Push ups

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MEBB 11/21/2009
Push press 5-5-5-5-5

rest 5 mins and then...

5 rounds:
15 hang power clean 95#
15 box jumps

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Travel Day. haha 11/20/2009
Should have worked out.. but driving a couple hours and so on and so forth. 
Elizabeth 11/19/2009
Squat Clean 135#
Ring Dips

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Rest 11/18/2009
If you want, do some skill work and a little monostructural work i.e. run/row/bike/swim
11/17/2009 11/17/2009
Skill work with Overhead Squats


FRAN:  21-15-9
95# thrusters
pull ups

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MEBB #3 11/16/2009
Push Jerk 3-3-3-1-1-1

rest 5 minutes-ish

100 pull ups
100 push ups
100 sit ups
100 air squats

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