Friday, January 6th - Wednesday, January 11th, 2012

Friday's Training:
A. Snatch Grip DL w/above knee + 1 squat snatch; rest as needed x10 singles
B. Snatch Balance x1 + OHS x2; rest as needed x3
C. Front Squat x2; rest 2 minutes x3
D. Back Squat - AMRAP 1 set @90% of 1RM Front Squat

RESULTS:
A. 135#, 140, 145, 150, 155, 160, 165, 170, 175, 180
B. 165#, 175, 175
C. 265#, 275, 285
D. 270# used x7 reps

Saturday's Training:
A1. Bench Press x2-3; rest 2 minutes x3
A2. Weighted Chin Ups x2-3; rest 2 minutes x3
B. On the minute for 6 minutes, do 12 burpees

RESULTS:
A1. 235# x3, 245 x3, 255 x2
A2. 105# x3, 105 x2, 105 x2
B. COMPLETED

Sunday's Training:
AirDyne for 20 minutes @Z1 + Leg Recovery

RESULTS:
Completed

Tuesday's Training:
For 60 minutes, play with the following at an easy pace:
  TGU
  Toes to Bar
  Wall Balls
  Double Unders
  Lunges
  GHD Sit Ups

RESULTS:
COMPLETED

Wednesday's Training:
A. Power Clean - 3,3,2,2; rest 2 minutes
B. COVP Pull Ups x25 reps; rest 2 minutes x3
C. Seated on floor DB Press; 8-10; rest 2 minutes x3
D. Side Bridge - 45 seconds; rest 10 seconds x3/side

RESULTS:
A. 210# (x3), 215 (x3), 225 (x2), 230 (x2)
B. Unbroken
C. 35#/hand x10, 45#/hand x8, 45#/hand x8
D. Completed

Thursday/Friday:  REST/MOBILITY DAYS

Looking forward to 3rd OPT Construction Series Comp Tomorrow.....