Monday, 2/9/09
Rest Day

Ok, so I started the week with a rest day, so shoot me! I started slowly and kept it that way but rallied at the end of the week. Sort of.

Tuesday, 2/10/09

For warm-ups, 100 sledgehammer swings and 3 rounds of the Burgener warm-up.

Snatch Clusters, (2+1): 65/70/75/80/88/93/.
Snatch Singles: 98/105/110/.

Power Cleans, 1 from the ground, 2 Hang Power Cleans:

95/115/125/130/135/140/145

Wednesday, 2/11/09

100 Sledgehammer Swings to warm-up. Double 20 kg Kettlebell Swings, 10.

On a dare that I could not do 2 one-handed Kettlebell Swings with a 44 kg kettlebell, I did 3 and it flew out of  my hand at the top of the swing and landing on the lifting platform, putting a small dent in the wood!

2-Handed Kettlebell Swings, 32 kg 10/10/.
1-Handed Kettlebell Swings, 32 kg 10/10/20/20/.
2-Handed Kettlebell Swings, 44 kg: 10/10/10/.

Thursday, 2/12/09

Rest Day

Friday, 2/13/09

Military Press, x 3: 95/115/125/135/145/155/165.

GHD Back Extensions: 4 x 15.

GHD Sit-ups: 4 x 10.

Saturday, 2/14/09

Back Squats, 5 x 2 @ 80%: warm-up, 135×5/205×3/225×5.

Doubles: 255/275/275/275/275/275.

Sunday, 2/15/09

Warmed up with some back and hip extensions and empty bar snatch balances and snatches.

Hang Squat Snatch, x 3: 65/70/75/80.

2 Position Squat Snatch doubles: 90/90/95/95/100/100/105 ps/.

Snatch Singles: 100/100/100 ps/100 ps/100/100/.

2 Position Squat Clean doubles: 100×4/100/111/121/131/155 pc/.

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