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