Remainder of week

12/27/12 – Thursday

Power clean + hang power clean 1+1: Build to heavy single then 95%x1, 90%x1, 85%x2x2

1a) DB bench press 5x10 heavy but no missed reps
1b) DB bench row 5x10 ea. arm

GHD Sit-ups: 4x15

For time: Row and pull-ups 1,000m, 800, 600, 400, 200 and 20, 16, 12, 8, 4

12/28/12 – Friday

Hang power snatch: fastx3x5

Pause front squat: 65%x3x5

3 rounds for total time: 10 deadlifts (225/155lbs), 10 bar-facing burpees, 10 handstand push-ups, 20 unbroken kb swings (70/50lbs)