Week of 27DEC2010

This is a TRUE deload week!!!! I need you to all fully recover and be ready for a tough testing week starting next Monday. Next week will be brutal and taxing, so I need you all to take this week seriously and do not exceed what is listed here.

Monday 27DEC2010
A. Deadlift; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
20 Air Squats
50 Double Unders

Tuesday 28DEC2010
A. Press; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
10 Ring Dips
10 Pullups
10 Burpees

Wednesday 29DEC2010
A. 10 Min Squat Clean Skill Work
B. 10 Min L-Sit Practice with bands
C. 10 Min Double Under Practice
D. 10 Min Mobility work on hip flexors and low back

Friday 31DEC2010
A. Back Squat; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @ 70%
5 HSPU
10 Box Jumps
20 Air Squats

Saturday 01JAN2011
A. 10 Min Squat Snatch Skill Work
B. 10 Min Jerk Skill Work
C. 10 Min Handstand Hold Practice on Paralettes
D. 10 Min Mobility Work on Thoradic Spine and Shoulders

Week of 20DEC2010

Monday 20DEC2010:
A. Deadlift; 3 reps; 3 sets; rest 1-2 min
B. Snatch Grip Deadlift;3 reps; 3 sets; rest 1-2 min
C. Rack Deadlifts;3 reps; 3 sets; rest 1-2 min
Rest 5 Min
10 rounds
15 sec 135# Power Clean
45 sec rest
15 sec 95# Power Snatch
45 sec rest

Tuesday 21DEC2010:
A. Press:3 reps; 3 sets; rest 1-2 min
B. Push Press:3 reps; 3 sets; rest 1-2 min
C. Push Jerk:3 reps; 3 sets; rest 1-2 min
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vertical Jump)
rest 1-2 min between rounds

Wednesday 22DEC2010:
A. Squat Clean; 1 rep; 7 sets; rest 1 min @70%
B. Hang Power Clean: 1 rep: 7 sets; rest 1 min @70%
C. 20 Unbroken GHD Situps; 4 sets; rest 1 min
D. GHD Back Extensions; 12-15 reps; 3 sets; rest 1 min
E. 5sec L-Sit Holds; 10 sets; rest 25 sec

Friday 24DEC2010
A. Back Squat; 3 reps; 3 sets; rest 1-2 min
B. Front Squat; 3 reps; 3 sets; rest 1-2 min
C. OHS; 3 reps; 3 sets; rest 1-2 min
rest 5 min
AMRAP in 8 min
5 Weighted Pullups @40% BW
5 Ring Dips @40%

Week of 13DEC2010

Monday
A. Rack Deadlifts; 3 reps; 6 sets; rest 2 min
B. Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift)
Rest 5 min
10 rounds
20 sec Erg (95-100%)
1:40 Min Rest

Tuesday
A. Push Jerk; 3 reps; 6 sets; rest 2 min
B. Weighted Pullups; 5 reps; 3 sets; rest 2 min
rest 5 min
10 rounds
2 Hang Squat Snatch
5 OHS
Rest 2 min between rounds

Wednesday
A. Hang Power Clean; 1 rep; 10 sets; rest 1 min
B. 5 Unbroken Muscle Ups; 5 sets; rest 1 min
C. 50 Unbroken Double Unders; 4 sets; rest 1 min
D. 5 Unbroken HSPU; 5 sets; rest 1 min
E. L-Sit Hold w/ bands; 20s On, 1:40 off; 6 rounds

15-20 Min Mobility work on IT band, quads, and hamstrings

Friday
A. OHS; 3 rests; 6 sets; rest 2 min
B. Weighed Ring Dips; 5 reps; 3 sets; rest 2 min
C. Bulgarian DB Split Squats; 4-6 reps; 4 sets; rest 2 min
D. Weighed Pullups; 5 reps; 3 sets; rest 2 min

Saturday
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
rest 5 min
8 rounds
2 Heavy Snatch Pulls
4 Burpees (jump as high as possible)
50m Sprint or 75m Erg
Rest 1-2 min between rounds

Week of 06DEC2010

Monday 06DEC2010

A. Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min
Rest 5 Min
B. 8 rounds
1 Squat Clean @70%
1 Burpee (as fast as possible)
x3
Rest 90s-2min between rounds

Tuesday 07DEC2010

A. Push Press; 5 reps; 6 sets; rest 2 min
Rest 5 min
10 rounds
15 sec Thrusters
45 sec rest
Post loads and reps

Wednesday 08DEC2010

A. Hang Power Cleans; 3 reps; 7 sets; rest 1 min
B. 20 Unbroken Russian KBS; 4 sets; rest 1-2 min
C. 20 Unbroken GHD Situps; 4 sets; rest 1-2 min
D. 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min

Friday 10DEC2010

A. Front Squats; 5 reps; 6 sets; rest 2 min
B. Weighted Pull Ups; 4-6 reps; 4 sets; rest 1-2 min
C. Barbell Lunges, 4-6 reps (each leg); 3 sets; rest 1-2 min
D. Close Grip Bench Press; 3-5 reps; 5 sets; rest 2 min

Saturday 11DEC2010

A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
B. Snatch Balance; 3 reps; 5 sets; rest 2 min (5 sec hold at top)
Rest 5 min
C. 8 rounds
4 Heavy Snatch Pulls
50m Sprint or 75m Erg
Rest 1-2 min between rounds