Week 4/4

Week 4/4

Monday 12/30/13 –

Pause front squat: 3-3-3-3-3 – 3 second pause in bottom of squat
A1) DB pause bench press: 5x5
A2) Chinese DB row: 5x5
MAP session: 10 min @ 80% of run 200m, 35 DU, row 200m, rest 5 min, 10 min @ 80% of run 200m, 3 HPC 185/115lbs, 5 BJ 30/24” step down, 7 DL 185/115lbs, rest 5 min, 10 min @ 80% of 3 MU, 5 burpees, 7 BB front rack lunges (135/95lbs), 9 cal row

Tuesday 12/31/13 –

Press + push press: slowly build to heavy 1+3
EMOM 10 min: clean and jerk – start around 60-70%, build slow
Row: 500m @ 80% of best 500m time, rest walk 2:30, x6-8 depending on how well you're holding your split (do the daggum math and hold the correct split...)

Wednesday 1/1/14 –

Squat: 75%x2x5
Bike, swim, or row: 40 min Z1

Friday 1/3/14 –

Conditioning: 5-10-15-20-25-30-35-30-25-20-15-10-5 UB DU
EMOM 8 min: TnG full snatch x2 – start around 60%, build if technique is there
Conditioning: 5 rope climbs, rest 2 min, 10 pHSPU, 20 KBS (70/50), 30 C2B pull-ups, 200m FC HAP, 30 C2B pull-ups, 20 KBS, 10 pHSPU, rest 2 min, 500m row

Saturday 1/4/14 –

TnG PC: build to heavy triple – no pause at thighs, focus technique!
Jerk: 85%x2x3 – focus the drive under the bar
Squat: quickly build to heavy, no grind single
Conditioning: 13.4 – 7 min AMRAP 3 CJ 135/95lbs, 3 T2B, 6 and 6, 9 and 9, … ad infinitum