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%