Week of 8 November 2010

Monday
a. 6x5 Snatch Grip Deadlift (65% 1RM)
rest 2 min between rounds

b. 8 rounds of (Rest 1 to 2 minutes between rounds)
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
Time individual rounds

Tuesday
a. 6x5 Push Press (80% 1RM)
rest 2 min between rounds

b. 10 rounds
Max thrusters in 15 seconds (75 - 95lbs)
rest 45 seconds

Wednesday
a. 6x3 Hanging Power Clean (50% 1RM)
rest 1 min

b. 5 rounds
10 UNBROKEN Russian KB Swings (2 pood)
*focus on hip pop*
rest 1 min

c. 4 rounds
15 UNBROKEN GHD extensions
rest 1 min

d. 4 rounds
3-5 UNBROKEN Muscle Ups
rest 1 min (adjust as needed)

Friday
a. 6x5 Front Squat (70% 1RM)
rest 2-3 min

b. 6x5 Close grip bench (*heavy enough to where if a 6th rep was to be performed it
would be very difficult)
rest 2 min

c. 3 rounds
6-8 45lb plate over head lunges
- do 6-8 reps on left leg and then do 6-8 on right leg. DO NOT ALTERNATE
rest 2 min

d. 3 rounds
6-8 reps ring rows. Tempo 20X1 (2 second negative, explode up, 1 second hold at
top with focus on squeezing shoulder blades together/maintain straight body)
rest 2 min

Saturday
a. 7x1 Hanging squat snatch (65% 1RM)
rest 2 min

b. 5x3 Snatch Balance (stand up with bar overhead and hold for 5 seconds before
resetting) (95lbs - adjusted as needed) (emphasis is skill work)
rest 2 min

c. 8 rounds
4 Heavy Snatch pull
50M sprint
2 min rest(*mandatory)