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