12/13/11

AM
A.
Perform two snatches every two minutes:
0-2 = 150 x 2
2-4 = 160 x 2
4-6 = 170 x 2
6-8 = 180 x 2
8-10 = 190 x 2
10-12 = 200 x 2
12-14 = 210 x 1
B. Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20 reps @ 1010
Rest 90 seconds

PM

Back Squat
* Set 1 = x 4 reps
* Set 2 = x 3 reps
* Set 3 = x 2 reps
* Set 4 = x 1 rep
* Set 5 = x MAX REPS (use Set 2 weight)

Results:
AM
A.
0-2 150#, 150#
2-4 160#, 160#
4-6 170#, 170#f, 170#
6-8 180#f, 180#, 180#f, 180#
8-10 190#, 190#f
10-12 200#f, 200#f
12-16 210#f, 210#f, 210#f
B. 190# x 8 reps and ghd sit ups ub for all 3 sets

PM
1. 245 x 4
2. 255 x 3
3. 265 x 2
4. 275 x 1
5. 255 x9