Week of 1 November 2010

Monday
6x3 Deadlift (opposing grip) 85% of 1RM training max
(ex. True 1RM = 535, 1RM training max = 481 x 85% =410)

Rest 5 min

8 rounds
2 Deadlifts at 85% of previous working load (for this example 350)
5 Burpees as fast as possible
(2 min between rounds)

Tuesday
6x3 Press 85% of 1RM training max
(ex. True 1RM = 215, 1RM training max = 195 x 85% =165)

Rest 5 min

10 rounds
3 Thrusters at working previous working load
(3 min rest between rounds)

Wednesday
7x3 Clean Pull 50% of 1RM training max
(ex. True 1RM = 305, 1RM training max = 275 x 50% =135)
*goal is speed through the hips*

5 Rounds
15 Unbroken GHD Situps
rest 90 sec
15 Unbroken GHD Back Extension
rest 90 sec

5 min L-Sit practice w/band
10 min mobility and foam roller work

Friday
A. 6x3 Squat 85% of 1RM training max
(ex. True 1RM = 400, 1RM training max = 360 x 85% =305)

B. DB Split Squats @4010; 6-8 reps; 4 sets; rest 2 min

C. 10 Unbroken Box Jumps @ 36" Box; 4 sets; rest 2 min

D. 15 Unbroken GHD Situps; 4 sets; rest 1 min

Saturday
7x3 Snatch Pull 50% of 1RM training max
(ex. True 1RM = 225, 1RM training max = 202 x 50% =100)
*goal is speed through the hips*

8 rounds
3 Ground to Overhead
3 Muscle Ups
Rest 2 Min between rounds

Week of 25Oct2010

Monday:
10 rounds
2 Heavy Back Squats
5 Burpees (As fast as possible)
Rest 2 Min btw rounds

AMRAP in 5 Min of Double Unders

Tuesday:
8 rounds
2 Heavy Power Cleans
4 HSPU
8 Pullups
Rest 3 Min Between Rounds

Wednesday:
AMRAP in 12 Minutes
5 Snatch Grip Deadifts
10 Ring Dips

Friday:
A. Snatch Balance 3, 3, 3, 3, 3 Rest 2 Min
B. 30 Unbroken DU; 5 rounds, Rest 1 Min
C. 5 Min L-Sit Practice
D. 500m Row (100%)

Saturday:
6 rounds
5 Clapping Pushups
10 CTB Pullups
15 2 pood Russian KBS
200m Sprint
Rest 4 minutes between rounds