Monday, 1/7/13 - Sunday, 1/13/13 (Weight Manipulation Phase)

Monday:
Rest day. Focus on devotions, quiet time, daily readings and BSF.

Tuesday:
Clean Pull: 5 x 2 x 225
Deadlift: 5 x 2 x 315
then:
8 min amrap on leg press (1pps) = 162 reps
then:
Corrective work

Wednesday:
Goblet squat: 3 x 10 x 75
Pullups: 3 x 10
DB Press: 3 x 10 x 40
1 Arm Row: 3 x 5 x 75
then:
Corrective work

Thursday:
Deadlift: 6 x 3 x 225
Pullup: 6 x 5
then:
Corrective work

Friday:
Row: 10 x 30/30 (all intervals above 145m)
Run: 10 x 30/30 (all intervals sub 6 mpm pace)
then:
Deadlift: 2 x 5 x 225
Press: 2 x 5 x 135
Situps: 1 x 50 (anchored)

Saturday:
Rest + planned cheat day. Kept nutrition mostly in check just upped carb intake.

Sunday:
Rest (finally getting healthy)

Notes:
Weight manipulation phase almost complete. Endurance base building phase starts Monday.