Mon, Tues and half of Wed

Mon
high bar squats 5x5 @ 155, 165, 175, 185, 200 (belt) - although my blasted spotter pretty much helped me every rep at 200 - argh!

DB lunges 3x8 each leg @ 28s every set

GHRs 3x6 @ 35 each set

Interval cardio was farmers walks, suitcase walks and DB swings

stretching

Tues A.M.
100 KB swings alternating between 20 double hand and 20 single hand
rest
5 rounds of:
20 swings
5 goblet squats
rest
10 cleans right, 10 cleans left

Wed A.M.

100 swings alternating between 20 double hand and 20 single hand
Rest maybe 30 sec
3 rounds of:
10 squats with overhead press
10 swings
Rest again around 30-45 sec
3 rounds of:
20 Figure 8 with hold
10 swings

Wed P.M. will be close grip bench