Week of 22 November 2010

Monday
Deadlift 3x3 85% 1RTM
2 min rest between sets
Then
Snatch 3x3 60% 1RTM
2 min rest between sets

rest 5 min
Then

10 Rounds of
15 sec Power Clean - 135lbs
45 sec rest between sets
15 sec Power Snatch - 95lbs
45 sec rest between sets

Tuesday
Press 3x3
1 min rest between rounds
Push Press 3x3
1 min rest between rounds
Push Jerk 3x3
1 min rest between rounds

Rest 5 min

6 rounds
2 Heavy OHS
5 Burpees (Max Vert Leap)
rest 1-2 min between sets

Wednesday
Squat Clean 5x3 (light technique)
1 min rest between sets
Power Cleans 5x3 (light technique)
1 min rest between sets

Rest 5 min

3x15 Good mornings 65lb
1 min rest between sets
3x15 GHD Back extensions
1 min rest between sets
5 Sec L-sit hold, 10 sets rest 25 sec between

Friday
6x3 OHS
2 min rest between sets
3x4-6 of DB Bulgarian Split Squat
2 min rest between sets
3x25 of Unbroken double unders
1 min rest between sets

Saturday
Find 3RM Snatch (power if needed)
Find 3RM Snatch

rest 5 min

5 mile run. Map will be posted in The Shed