4.2

Training 4.2

Monday-8.13.12
Dip/Pull Up CP + UB Tester (squatting)

A1. Ring Dips @ 20X1; 5 reps x 5; rest 10 sec
A2. Mixed Grip Pull Ups @ 20X1; 5 reps x 5; rest 3 min
+
12 min AMRAP
10 Wall Ball, 14#
10 GH Sit Ups

Tuesday- 8.14.12
Cl & J Stamina + Bending Volume + MAP Run short

15 min EMOM
3 Clean & Jerks @ 115lbs
+
Romanian Dead Lift @ 40X1- 8 reps x 3; rest 2 min
+
Run 200m/walk 100m x 4... push the pace a little more than you're comfortable with

Wednesday- 8.15.12
Row Intervals

Row 1 min @ 2:15 pace/Row 1 min @ 2:45 pace x 10

Thursday- 8.16.12
Push Press/Ring Rows/Single Leg CP +Z1 effort

A1. Push Press @ 30X1; 5 reps x 5; rest 10 sec
A2. Ring Rows feet elevated @ 40X1; max reps x 5; rest 10 sec
A3. Weighted Step Ups 20" Box @ 2111; 8/leg x 5; rest 4 min
+
Air Dyne 10 min @ 50RPM

Friday- 8.17.12
MAP Multi 10/5

10 min @ 75%
10 Cal Air Dyne
5 Ring Push Ups
5 Toes to Bar
5 min rest
10 min @ 75%
150m Run
10 Burpees
10 Sit Ups
5 min rest
10 min @ 75%
300m Row
10 Box Jumps, 20"
20 Double Unders
5 min rest
10 min @ 75%
150m Run
5 Chest to Ground Push Ups
15 Back Extensions