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1/2/11
Front Squat: 135#x5, 225#x 3,3,3,3
Bench: 135#x5, 185#x 3,3,3,3
OHS: 95# 9,9,9,9,9

1/3/11
yoga

1/4/10
-7 min: Build up to a 1 RM Squat Clean
(225#, 235# = Fail, Fail)
-Rest 3 min
-10-6-4-2 Squat Clean (155)
-30 Double Unders between rep schemes = 8 min

1/5/11
3 Rounrds
10 push-press (95#)
15 chest to bar pullups
20 pushups
30 squats = 4:50

snatch technique work

1/6/11
don’t remember–definitely WOD though

1/7/11
jump rope work
plyo / sprint work
90 sec max pullups = 51
rest 90 sec
minute density hang-snatch:
95#: 1,2,3,4,5,6 ; 135#: 1,1,1

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