Tuesday, January 31st - Saturday, February 11th, 2012

Tuesday, 1/31
A. Push Press - 115# x7 Fast; rest 10 seconds x4
B. SDLHP - 115# x7 Fast; rest 10 seconds x4
+
1000m Row @97%;  Rest 7 minutes x3

RESULTS:
A. All sets Unbroken
B. All sets Unbroken
+
3:44, 3:47, 3:46

Thursday, 2/2
For 60 minutes, play with the following at low intensity:
  TGU
  Toes to Bar
  Wall Ball
  Pistols
  Double Unders
  GHD Situps
Every 10 minutes, complete 10 strict chin ups

RESULTS:
Completed

Friday, 2/3
A. Power Clean - 5,5,5,5; rest 2 minutes between sets
+
3 sets hard:
15 KBS - 2pood
Prowler Push - Heavy for 10 seconds w/high turnover
**Rest 2:30 between sets**

RESULTS:
A. 190#, 190, 195, 200
+
Completed, prowler weight set at 315#

Saturday, 2/4
A. Bench Press - 7 sets of 3; rest 45 seconds
B. Back Extensions x12-15; rest 30 seconds x3
C. GHD Sit Ups x20; rest 1 minute x3
+
AirDyne - Easy for 10 minutes

RESULTS:
A. 215#, 210, 205 last 5 sets
B. 15/set
C. All Unbroken
+
Completed

Monday, 2/6
Half "Cindy"
+
Rest 20 minutes
+
Half "Cindy"

RESULTS:
1st half - 14 rounds + 2 pull ups
2nd half - 12 rounds + 5 pull ups + 10 push ups

Tuesday, 2/7
A. Back Squat x4; rest 1 minute x5
+
Run 800m @85%; rest 7 minutes x3

RESULTS:
A.  Used 225# all sets
+
Completed

Thursday, 2/9
A. DL - Touch n Go @275#; 8-10; rest 1:45 x4
B. Weighted Pull Ups - 3,2,1,3; rest 90 seconds
+
4 Rounds for Time:
  2 Legless Rope Climbs; touch n go
  5 Toes to Bar

RESULTS:
A. 10,10,10,10
B. 83# x3, 93# x2, 105# x1, 83# x3
+
3:29

Friday, 2/10
5 Sets at Games Pace:
  40 Double Unders
  20 Hand Release Push Ups
  10 KBS - 2pood
**Rest 2:30 between sets**

**RESULTS:
1. 1:07
2. 1:10
3. 1:11
4. 1:11
5. 1:12

**All D/U, push ups and KBS Unbroken

Saturday, 2/11
Row 15-20 at low power + MOB Work

RESULTS:
Completed