Training 3.4

Training Month 3, Week 4

Monday 7.23.12

A1. Bench Press @ 30X1- 3-5 reps x 3; rest 10 sec
   75, 85, 95#....5 reps all sets

A2. Strict Pull Up Cluster- 2.2.2.1 x 3; rest 2 min

B1. HSPU (strict into kipping) 8 x 3; rest 10 sec

B2. Ring Rows @ 2222 feet elevated- 6-8 x 3; rest 10 sec
  6,6,6

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
   7,7,7

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
   9,9,9

C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)
   20,16,16

Tuesday 7.24.12

A. Static Hang Squat Snatch Cluster from knee cap- work up to heavy single
     100#

B. Squat Snatch- work up to heavy single
     100#

+

"Grace"

30 reps Cl & Jerk, 95lbs
   5:47 PR

+

Run 10 min out @ easy pace, get back in 9 min (no stopping to walk)

Wednesday 7.25.12

A1. DB Press @ 32X1- 4-6 reps x 3; rest 10 sec
   6,6,6

A2. Kipping Pull Ups w/ 20lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
   6,6,6

B1. Bar Dips @ 30X1- 5-12 x 3; rest 10 sec
   5,6,5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
    couldn't do unbroken 

+

For time

50 Pull Ups

50 Burpees


   7:49

Thursday 7.26.12

15 min AMRAP

15 KBS, 36lbs

15 Burpees


   8

Friday 7.27.12

REST for "Wod to Walk"