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2/7/11
Squat-Work up to 3×3 (275#) in 10min
12 min-2 min density:
7 Dead Lifts
7 Barbell rows
7 Hang Power Cleans = 5 rounds, 1/2 of 6th round

2/9/11
row 15 min
-30 unbroken double unders
-15 clean & jerks (155)
-40 pushups
-30 pistol squats
-20 right arm kettlebell snatch
-20 left arm kettlebell snatch (35)
-10 pull ups
-10 dips
-30 unbroken double unders = 12:17

2/10/11
can’t remember… Log day of

2/12/11
can’t remember… Log day of

2/14/11
kipping work
4 rounds:
15 swings (1pood)
10 cleans (95#)
15 box jumps (24″) = 8:10

2/15/11
yoga

2/16/11
rowing
10 rounds:
-2 Cleans (135#)
-Rest of Minute max double unders
score = 284
rest 3 min
DL: 225#x5,5 245#x5 255#x4,3

2/17/11
run .5mi
33 burpies
100′ walking lunge
run .4mi
22 burpies
100′ walking lunge
run .2mi
11 burpies
100′ walking lunge
run .125mi = 16:40
… thruster work

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