Week 3

Monday 29NOV2010
A. Deadlift: 3 reps; 6 sets; rest 2 min
Rest 5 min
B. 10 rounds
2 Heavy Front Squats
5 Burpees (as fast as possible)
Rest 1-2 min

Tuesday 30NOV2010
A. Press; 3 reps; 6 sets; rest 2 min
Rest 5 Min
B. 10 rounds
2 Power Snatch
5 OHS
Rest 1-2 min

Wednesday 01DEC2010
A. Clean Pull; 3 reps; 7 sets; rest 1-2 min
B. 15 Unbroken Russian KBS: 5 sets; rest 1 min (2 pood)
C. 20 Unbroken GHD Situps; 5 sets; rest 1 min
D. 50 Unbroken DU; 4 sets; rest 1

Friday 03DEC2010
A. Back Squat; 3 reps; 6 sets; rest 2 min
B. DB Bulgarian Split Squats; 4-6 reps; 3 sets; rest 1 min
C. Weighted Ring Dips; 4-6 reps; 3 sets; rest 2 min
D. Weighted Strict Ring Pullups; 4-6 reps; 3 sets; rest 2 min

Saturday 04DEC2010
A. Snatch Pull; 1 rep; 10 sets; rest 1 min
Rest 5 Min
B. 6 rounds
3 Ground to Overhead
6 Muscle Ups
9 Box Jumps
40 Double Unders
Rest 2 min between rounds