Friday, July 22nd, 2011 Workout of the Day:
A. Box Squat @ 70% of 2 Rep from following workout, 12 sets of 2, rest 60 seconds
Completed @ 205 lbs
B. Push Press @ 70% of 2 rep from following workout, 10 sets of 2, rest 60 seconds
C1. Double Unders x 30 seconds x 3 sets, rest 30 seconds
c2. Kettlebell Swings x 30 seconds x 3 sets, rest 60 seconds
c3. GHD Sit-Ups x 15 reps x 3 sets, rest 60 seconds

Saturday, July 23rd, 2011 Workout of the Day:
A. Tabata Wall Ball, Tabata Shuttle Run, Tabata GHD Sit-Ups, Tabata Push Pres/Sumo Dead

Sunday, July 24th, 2011 Workout of the Day:
A. Snatch Heavy Single, Worked up to 190 lbs
B. Row 2000 m with gas mask on: Time: 7:20

Monday, July 25th, 2011 Workout of the Day:
A. High Bar Back Squat @ 95%, work to heavy 3 rep, worked up to 285 lbs
B1. Handstand Push-Ups(AMRAP -2) X 5 sets, rest 30 seconds
B2. Kettlebell Swings x 15 reps @ 2 pood, rest 60 seconds
B3. Strict Pull-Ups x 10 reps, rest 120 seconds

Handstand Push-Up Reps were between 8-10, and on 25 lbs plates