Wednesday 18.1.12

• A. 10 min Handstand Practice
• B. 3×5 Back Squat @ 100kg (new tech – numbers down…)
• C. Volume Training Session 1: HSPUs from a deficit (blue and yellow bumpers)
  w/ 40 Double unders and/or 15 20kg Swings as filler…

Tuesday 17.1.1

A: 15 minutes to establish a 1rm Snatch = 52.5kg (legit)

B: 7 rounds for time of:

• 7 Thrusters 95/65#
• 11 Burpees

Sunday 15.1.12

3 rounds for total reps of:

• 2 minutes ME (max effort) Double-Unders (no singles for this one guys – if you don’t have em’ well I guess you’ll have 6 mins of whipping yourself w/ a rope)
  -rest 1 minute
• 1 minute ME Pushups (w/ hand release — legit)
  -rest 1 minute
• 2 minutes ME Power Cleans 85/55kg
  – rest 1 min

Result: 397 / 73 / 33 (actually had the G2 bar so @ 87kg)