Tuesday, December 13th - Saturday, December 17th, 2011

Tuesday's Training:
A. Snatch Pulls - 3x3; rest 2:30 between sets
B. Deadlift - 2-3 reps x5 sets; rest 2:30 between sets
C. Snatch Balance - 3x3; rest 2:30 between sets

RESULTS:
A. 205#, 205, 210
B. 400# x3, 400# x3, 400# x2, 375# x2, 375# x2
c. 155#, 165, 170

Wednesday's Training:
A. Back Squat @30X1; 6,4,2,6; rest 2:30 between sets
B. Power Snatch - 1,1,1,1,1; rest 2:30 between sets
+
AirDyne @100% - 15 seconds; rest 2 minutes x4
**Rest 8 Minutes**
AirDyne @100% - 12 seconds; rest 2 minutes x4

RESULTS:
A. 215#, 235#, 255#, 225#
B. 155#, 165, 170, 165, 165
+
15 second sprints - 10,10,10,10 cals
12 second sprints - 8,8,7,7 cals

Thursday's Training:
For 50 minutes at a moderate pace, work on the following in any order:
--TGU & KB Snatch
--Med Ball Cleans & Wall Balls
--GHD Sit Ups & Back Extensions
--Double Unders & Box Jumps

RESULTS:
Completed

Friday - REST DAY

Saturday's Training:
A. Power Clean x2; rest 2:30 x3 sets
B1. Weighted Chin Ups - 2,1,2,1; rest 90 seconds
B2. Push Press - 1,1,1,1; rest 90 seconds
+
Row 500m for Time

RESULTS:
A. 215#, 220#, 210#
B1. 105# x2, 123# x1, 105# x2, 123# x1
B2. 215#, 225, 230, 235#
+
Row Time - 1:32.4