Wednesday, December 28th - Monday, January 2nd, 2012

Wednesday's Training:
A. Deadlift - Touch n Go @255# x8-10; rest 2:30 x4
B1. Weighted Chin Ups - 2,2,2,2; rest 90 seconds
B2. Push Press - 2,2,2,2; rest 90 seconds
C. GH Raises vs. 2 red bands; 12-15; rest 1 minute x3

RESULTS:
A.10,10,10
B1. 88#, 98, 103, 103 (weights attached in KB)
B2. 205#, 210, 215, 220
C. 15,15,12

Thursday's Training:
A. Front Squat - 6,4,2,6; rest 2:30
B1. 20 second Prowler Push - Heavy; no rest
B2. 30 seconds Double Unders; rest 4 minutes x5
C. AirDyne - 5 minutes @Z1

RESULTS:
A. 225# x6, 250# x4, 285# x2, 230# x6
B1. 315#, 335, 350, 375, 385 (Weights used on prowler)
B2. Completed - most sets UB
C. Completed

Friday's Training:
A. Power Clean x3; rest 2:30 x4
B. COVP Pull Ups x21; rest 2 minutes x3
C. 50 HSPU for time
D. Side Bridge - 30 seconds; rest 10 seconds x4/side

RESULTS:
A. 195#, 205, 210, 210
B. All Unbroken
C. 2:56 (1:34 PR)
D. Completed

Saturday/Sunday:  REST DAYS

Monday's Training
4 sets @high effort:
  45 seconds DL @185#
  45 seconds wall balls
  45 seconds Toes to Bar
  400m Run
**Rest 8 minutes between sets**

RESULTS:  Completed, 8 minutes rest almost wasnt enough...trying to run after that triplet was extremely brutal!