Monday, February 13 - Saturday, February, 18th, 2012

Monday's Training:
3 Sets:
  Squat Clean - Touch N Go @155# x4
  5 Burpees
  30m Prowler Push - Heavy and Fast
--rest 90 seconds between sets--
+
3 Sets:
  Power Snatch @155# x4
  15 sec AirDyne @100%
--rest 90 seconds between sets--
+
3 Sets:
  Thruster @155# x4
  10 C2B Pull Ups
--rest 90 seconds between sets--

RESULTS:
Completed as prescribed - I used 335# on prowler, which was rough but doable...all squat cleans, thrusters, pull ups Unbroken...only power snatches broken up

Tuesday's Training:
A. Back Squat @20X0; 5,5,3,3; rest 3 minutes between sets
B. Split Jerk - 3,3,2,1; rest 3 minutes between sets
C. Dumbbell Step Ups alternating legs; 4/leg; rest 90 seconds x8 sets

RESULTS:
A. 285# x5 (x2 sets), 300# x3 (x2 sets)
B. 210# x3 (x2 sets), 230# x2, 275# x1
C. Used 55#/Hand all sets

Wednesday's Training:
3 minute AMRAP @100%:
  30 Double Unders
  10 C2B Pull Ups
--Rest 15 minutes--
2 Rounds For Time:
  15 KBS - 2pood
  15 Burpees

RESULTS:
3 min AMRAP - 4 Rounds
2 RFT - 2:13

Thursday's Training:
20 Minute AMRAP:
  400m Run
  50 Double Unders
  10 Sit Ups

RESULTS:
6 Rounds + 400m Run + 50 Double Unders

Friday: REST

Saturday's Training:
3 sets:
  Squat Clean @165# - Touch N Go - x3
  5 Burpees
  30m Prowler Push - Heavy and Fast
--Rest 90 seconds between sets--
+
3 Sets:
  Power Snatch @155# x4
  10 Burpees AFAP
--Rest 90 seconds between sets--
+
3 Sets:
  Thruster @160# x4
  15 sec AirDyne @100%
--Rest 90 seconds between sets--

RESULTS:
Used 345# on prowler (10# increase from this past Monday, 2/13)...All cleans, thrusters, burpees unbroken, only snatches broken up

Sunday:  REST