Training 2.4

Training: Month 2, Week 4

Monday 6.25.12

A1. Dumb Bell Press @ 21X1- 10 reps x 5; rest 10 sec (try 20lbs/hand)

A2. Ring Rows Feet Elevated @ 20X1- 10 x 5; rest 3 min 

+

5 sets ALL OUT

30 sec Air Dyne Sprint; rest 2:30

*during rest perform 5 deep Ring Push Ups

       all completed. my knee hurt pretty bad on the air dyne :(

Tuesday 6.26.12

A. Hang Power Snatch- 3 @ 75# x 2; rest 90 sec

B. Hang Power Snatch- 3 @ 85# x 2; rest 90 sec 

C. Hang Squat Snatch- 3 @ 85# x 2; rest 90 sec
            SEE VIDEO

D. Hang Squat Snatch- 3 @ 90# x 2; rest 90 sec

E1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)

         125#, 135#, 150#

E2. GH Raises @ 30X1; 10-12 reps x 3; rest 3 min

          12 each set

+

1000m Row for time

     4:25. my pace averaged about 2:15. felt pretty good.

Wednesday 6.27.12

Mother/Daughter catch up day!

Thursday 6.28.12

A. Clean & Jerk- max reps TnG @ 95# x 5; rest 2 min

         6, 5, 5, 4, 4....Michael said aim for 10...um seriously. pretty bummed.

B. Dead Lift @ 13X1- 3 reps @ 65% x 8 sets; EMOM (FAST off the ground)

         145#

+

10 min amrap- increasing ladder as high as possible

1 Toes to Bar

2 Wall Ball

3 T2B

4 Wall Ball

5 T2B

6 Wall Ball

7 T2B

etc...

     14+1 T2B.......started breaking up T2B on 13th round i believe....def felt tougher than they   have been feeling.

Friday 6.29.12

7 min @ high consistent aerobic effort

5 Power Snatch, 55#

5 Burpees

Run 200m

5 min recover

7 min @ high consistent

5 Dead Lift, 115

5 Pull Ups

Run 200m

5 min recover

7 min @ high…

5 Push Ups

5 Pull ups

Run 200m--