Tuesday, November 29th - Friday, December 2nd, 2011

Tuesday's Training:
A. Power Clean/Push Press Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Ring Dips @30X0; 3-5; rest 2 minutes x4
C1. GHD Situps x20; no rest
C2. Box Jumps - 24" x10; rest 4:30 x4

RESULTS:
A. 155#,165,175,185,195
B. Attached 85# in KB for all sets - 4,5,4,3
C1/C2. Completed

Wednesday's Training:
3 sets @97%:
30 seconds amrap Power Snatch - 95#
30 seconds burpees
30 seconds double unders
30 seconds KBS - 2pood
1 min max cals on AirDyne

**Rest 10 minutes between sets**

RESULTS:
Completed at a full effort, could not keep track of reps throughout

Thursday:  OFF

Friday's Training:
A. Back Squat @30X1; 8,6,4,2; rest 2:30 between sets
B. Power Clean Tech Work - 7 minutes
+
AirDyne Sprint @100% - 20 seconds; rest 2 minutes x3
**Rest 8 Minutes**
AirDyne Sprint @100% - 15 seconds; rest 2 minutes x3

RESULTS:
A. 205# x8, 225# x6, 250# x4, 300# x2
B. Worked up to 205# (Hit 230# after 7 minutes just for a check)
+
Cals/20 second sprints - 15,15,15
Cals/15 second sprints - 10,10,10