Thursday, 12/22 - Tuesday, 12/27/11

Thursday's Training:
A. Back Squat @30X1; 8,6,4,2,8; rest 2:30 between sets
+
AirDyne @100% - 20 seconds; rest 1:45 x3
**Rest 8 min**
AirDyne @100% - 15 seconds; rest 1:45 x3
**Rest 6 min**
AirDyne @100% - 12 seconds; rest 1:45 x3

RESULTS:
A. 220# x8, 240 x6, 270 x4, 295 x2, 225 x8
+
Cals/20 seconds - 10,12,10
Cals/15 seconds - 9,9,10
Cals/12 seconds - 8,8,8

Friday's Training:
4 Sets @ High Effort:
  30 sec Power Snatch - 95#
  30 sec muscle ups
  30 sec double unders
  30 sec KBS  -2pd
  30 sec walking lunges
***Rest 9  minutes between sets***

RESULTS:  Completed - did not track reps but pushed hard throughout

Saturday's Training:
For 60 Minutes, work on below at an easy pace:
TGU
Wall Balls
Box Jumps w/step down - 24"
GHD Sit Ups
Toes to Bar
Double Unders
Push Ups

RESULTS:  Completed

Sunday/Monday:  REST DAYS

Tuesday's Training:
"GRACE"
   30 Clean & Jerks for Time - 135#

RESULTS: 3:19