Monday, 12/8/08

Snatch Clusters, 2+2:

65/75/91/96/96/96/100

Back Squats, 5′s:

155/155/205/245/245/245/245/245

Tuesday, 12/9/08

Squat Cleans:

2+2 Clusters: 91/95/100/115
Singles: 125/135/135/145/155

Overhead Squats, x 3:

115/115/135/135

Wednesday, 12/10/08

Rest Day

Thursday 12/11/08

Burgener warm-ups x 3

Snatch:

65 (2+2)/70 (2+2)/90 (2+2)
90×2/90×2/90×2/90×2/
95/95/110/115/120/125 + 5 OHS

Good Mornings:

45×5/65×5/
85×3/95×3/115×3/135×3/135×3.

Kettlebell Swings, 44 kg:

6×10

Ab Work w/8# Dynamax ball

Grip work with 1-1/2″ rope doing body pulls, 4×5.

Friday, 12/12/08

Overhead Press:

88×5/95×5/115×5/
135×3/145×3/155×3/160×3/165×3

Push Press, x 3:

165×3/165×3/165×3/170×3/170×3

Saturday, 12/13/08

Ring Push-ups, different angles: 5×15

Ring Body Rows: 8/10/10

4# Jump Rope: 5/11/20/40

Kettlebell Snatch, 24 kg: 20/10

Incline Sit-ups, 8# Dynamax ball, 2 man: 12/15/20

Sunday, 12/14/08

Day Off

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