Mon 01AUG16

AM – Week 4 of 4
A) AB 2 min @85% Aer
rest walk 200m
x 10 – cosistency!

1. 28 cals
2. 29
3. 29
4. 29
5. 29
6. 30
7. 30
8. 30
9. 30
10. 30
*65-67 RPM’s.

B)Duck walk: 50′ x 5 sets; rest as needed

Complete.

C)Overhead Squat: 3 sec puase at 90 degress down, 3 sec pause in bottom, 3 sec pause at 90 degress on way up; 5,5,5,5,5,5; rest as needed – LOW load, PERFECT stability and positions

55, 55, 65, 65, 75, 75

PM
A)Segment Snatch: building to a 3,2,1,3,2,1,3,2,1; rest as neeeded – PERFECT reps, work on what I mentioned in terms of the second pull nad extensions

165, 185, 200
175, 195, 210
185, 205, 225

B)Snatch Pull: 1,1,1,1,1,1,1; rest as needed – 110% of RM

315

C)Back Squat: 5-7 x 3, 3-5 x 2, 2-3 x 1; rest as needed – increasing load from previous week

275 x7, 300 x7, 315 x7
335 x5, 360 x5
415 x3

D)Barbell RFESS: 10-12/leg x 2; rest as needed

95 x12, 105 x12

E) FT:
15 FS – 225#
12 ring MU
15 SC – 225#
12 burpee MU
15 C&J – 225#

13:38

FS: unbroken
MU: unbroken
SC: singles. probably the slowest movement here.
burpee MU: steady, kept moving
C&J: singles, went out hot, settled in, then finished strong.

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