Tues 10/9/12
Burg W/U Trans. Drills Rx Wt Starts At 95/65 and adds 5lb per round. 5 Rounds 5 Sn DL 2 HPS 3 PS 5 OHS 10 DU (sub 10 Burpees) 15 Singles
Mon 10/8/12
Shoulder Press 5×5 5 Rounds 5 WBS (20@11/14@9) 5 Manmakers 5 T2B 5 Box Jumps (30/24)
Fri 10/5/12
Technique & Development 3 to 5 Sets 1 Clean Pull 1 Clean High Pull 1 Squat Clean 70th/Shoot Str8/200/I-Run 3 Squat Clean (155/110) 5 DB Row per Side (80+/50+) 7 KB PP (16/12) 9 KB GTO (24/20)
Th 10/4/12
General Warm Up: See White Board 200m Run – Out 3 In 2 10! Box Jumps (24/20) 20 Singles 10! Burpees