Monday, November 7th - Wednesday, November 9th, 2011

Monday's Training
A. Deadlift Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Clean Pulls; 10 heavy singles; rest as needed
C. Power Clean Technique Work - 10 minutes
D. KBS - 2pood; 16 reps; rest 1 minute x3

RESULTS:
A. 355#, 360# (x4)
B. Used 275#
C. Worked up to 225#
D. Complete

Tuesday's Training
A. Split Jerk Tech Work - 7 minutes
B. Press @32X2; 3-5 reps; rest 3 minutes x4
C. DB Ext Rotations @3010; 8/arm; rest 1 minute between arms x2
+
On a 3 minute timer:
20 seconds AirDyne sprint
10 Push Press @125#
20 seconds AirDyne sprint
--Rest Remaining time x4 sets--

RESULTS:
A. Worked up to 205#
B. 135# x5, 140# x4, 145# x3, 150# x3
C. Used 20# DB all sets
+
Times/set:
1. 1:10
2. 1:12
3. 1:11
4. 1:10

Wednesday's Training
A. Back Squat @32X2; 3-5 reps; rest 3 minutes x3
B. Barbell Split Squat @32X2; 4-6 reps; rest 1 minute between legs x3
C. GH Raises vs. Blue Band; 10-12 reps; rest 1 minute x3

RESULTS:
A. 245# x5, 255# x3, 260# x3
B. 110# x5/leg, 110 x4/leg, 110 x4/leg
C. 12,12,10