Wee 4

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min 

275,285,300,305

B. Squat Clean & Jerk- build to a single (1RM if it's feeling good)

235...felt pretty bad today in the jerk

C. 8 min AMRAP- Power Clean & Jerk w/ 90% of above

@210, hit 15 reps...jerk seemed to hurt today and take a lot of effort, missed 2 reps

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

with a vest these were BAD!!!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

8 min AMRAP

5 Dead Lift, 315

5 Muscle Ups

5 Rounds...OUCH...muscle failure

10 min rest

5 rounds for time

5 Power Clean, 205lbs

5 HSPU- 5" Defecit

Time: 7:56 all UB kipping HSPU and missed one Power clean...the last one..

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

For Up to 8 min

20 Wall Ball EMOM
Made it through 6 sets, maybe should have gone again but think UB would not have happened

+

For Up to 8 min

15 CTB Pull Ups EMOM
4 sets, mostly the shoulder pain here again....its bad..gonna have it looked at

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 3, 1, 1; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week, max if it feels good)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

15 min AMRAP

15 KBS, 70lbs

15 Burpees

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders