30 Jan 2010
Saturday

My apologies for those who follow this blog, I was unexpectedly swamped this past week, but I should be able to get us back to our regularly scheduled program. I have shifted the power clean, back squat, and deadlift to the weekends because I am unable to execute these lifts at heavy loads during the week. The place I'm located frowns on people dropping weights, but I am able to get to a place to train on the weekends. So without further adoo, here's the WOD for Saturday.

Strength work
Power Clean
Back Squat
3 sets of 5 reps (start your cycle over and start 5lbs heavier than you started 4 weeks ago)

WOD
3 Rounds
10 x Power Snatch 115 lbs men/75lbs women
10 x Burpees
10 x Chest to Bar pullups