Week 4
Day 1
Front Squat 3,3,3,3
Power Clean from Pull Boxes 3,3,3,3
15 GHD Sit Up X 4
Day 2
5 Touch and Go Push Jerks X 5
5 Touch and Go Close Grip Bench Press X 5
Weighted Bar Dips 3,3,3,3
Day 3
Heavy Clean and Jerk
Heavy Snatch
Day 4
45 Minute Run
Day 5
Back Squat 5 X 5
Seated Behind the Neck Press 3,3,3,3
Good Morning 6,6,6,6
Day 6
Deadlift 5 X 5
Weighted Pull Ups 5,5,5,5
Bulgarian Split Squat in Front Rack Position 8,8,8,8 ea. leg
Day 7
50 TGU's 53#/35#
30 Strict Deficit HSPU's
50 Back Rack Step Ups 16"/12" 135#/93#
185 x 3
ReplyDelete155 x 3
Ghd sit -ups RX
Day 1- Front squat 300#x3 PR
ReplyDeletebox clean worked up to 175# sore wrist
Cardio- 750 meter row- 1:50 pace or faster then 800 meter run at 3:30 pace for a total of 5
Cheers
Vic
135 x t&g push jerk ( failed at 155 )
ReplyDelete135 x t&g bench press
35# weighted dips
Day 3
ReplyDelete175 # c&j failed at 185
155 # snatch personal best
Day 4
45 min run. Completed
Day #3- worked up to 175# snatch
ReplyDeleteCheers
Vic
Day 5
ReplyDelete5x5 135, 155, 175, 185, 195
95 x 3
95 x 6
Day 1:
ReplyDeletefront squat 180x3 PR
only did regualr power cleans without pull boxes 125x3 used a mens 45# bar the grip was challenging!
15 GHD sit ups x4 15#
Day 1:
ReplyDelete315x3
225x3
15x4
Day 2:
205x5
225x5
100x3
Day 3:
265X1
185X1 (shoulder sore)
Day 2:
ReplyDelete85x5
90x5
10#
Day 5:
170x5
70x3
115x6
Day 6
ReplyDelete225x5
35 5x4
25 8x4
Day 7
ReplyDelete40 53# tgu
20 strict hspu
50 135# 16" step ups