22-23 DEC 2014

22Dec2014
Week Warm Up:
50 Double/100 singles
10 OH lundge (25# or less)
8 HR Push up
10 Weighted Sit Up x 3

V:
B SQT 10-8-6-4-2(65,75,80,85,90)
*then*
"Diane"
21-15-9
Deadlift
HSPU

N:
BSQT 95/135(or what you can safely do to full depth)
1 min of ME Rep X4
*then*
21-15-9
KB Swing
Pull Up(strict or jumping, remember to work the negative)

23 DEC 2014
V:
Front sqt 10-8-6-4-2 (65, 75,85,95,85%)
*then*
Snatch 12,9,6,3,1 (full 155, 105)
OHS

N:
Press(one min max effort times 4 (115, 75)
*then*
3FT
20 wall ball
15 hr push-up
10 KB swings