Week 4

To avoid falling behind on my work for school and after a long weekend where I wasn't able to write, I am going to just throw up the schedule of training for the week past.  Everything was done. Honestly forget a few times and weights, so don't want to put up scattered results. My body was pretty shot by the end of the week. Need to work on better recovery and not be so against passive rest.  Working on getting more sleep this upcoming week and hopefully writing more. Until next week

7.8 - 7.14

Monday

A.  Snatch; 3 @ 90%, 3 @ 90-95% 

B.  Squat clean from blocks @ knee, 2.2.2, rest 2 minutes

+

20 OHS @ 135

20 muscle ups

10 OHS @ 175

10 muscle ups

Tuesday

A.  Rack pull, 2.2.2.2, rest 2 minutes

B.  Power Snatch @ 70% of 1 RM; 2 reps on the minute x 10 minutes

+

50 AD calories

50 power cleans @ 135/95

50 aD calories

Wednesday

3k run

-rest 5 minutes-

10 minutes AD test

Thursday

A.  Snatch x 1 + snatch balance x 3 + OHS x 5 x 5 - build to max 

B.  Split Jerk cluster, 2.2.2 x 4, rest 20 sec., rest 2-3 minutes

C.  TGU - 20 reps - not for time @ 55/35#

Friday

A.  Squat clean + Jerk, build to 2 RM

B.  1 1/4 FS @ 55% of 1 RM; 6 x 3, rest 60 seconds

+

3 rounds of

50 unbroken wall balls, 20/14#

10 muscle ups

Saturday - In House Comp