Training 4.1

Month 4, Week 1

2 week phase we'll continue for 3 cycles

Monday- 7.30.12

A1. 14" CG Bench Press @ 32X1- 8 reps x 3; rest 10 sec

   65, 75, 85

A2. Strict Pull Ups @ 20X1- 3 reps x 3; rest 3 min

+

Alternating Minutes for 20 min

Odd Minutes- 2 Deep Ring Dips

Even Minutes- 2 Strict Pull Ups

+

Run 20 min @ 50% effort- do all you can to not stop running, doesn't matter your pace

 

Tuesday- 7.31.12

A. 2 Squat Snatch @ 75lbs EMOM for 10 min

B1. Snatch Dead Lift @ 42X2- 6 reps x 3; rest 10 sec

   85, 95, 105#

B2. Strict Toes to Bar @ 20X1- 5 reps x 3; rest 3 min

+

Prowler Sprint w/ 30lbs on top- 25 sec all out; rest 2:35 x 4

Wednesday- 8.1.12

Run 400m; rest 90 sec x 5

rest 5 min

Run 400m; rest 90 sec x 5

*try to maintain same pace throughout all 10 sets

    all runs <3min....average pace 2:30

 

Thursday- 8.2.12

A1. Seated Behind the neck Press @ 32X1- 10 reps x 4; rest 10 sec

A2. Pull Ups- max strict/8 kipping x 4; rest 10 sec

A3. Front Rack Weighted Lunges @ 20X1- 10 reps/leg x 4; rest 3 min

+

Row 10 min @ 50% effort

Friday- 8.3.12

10 min @ 80% effort

10 KBS, 35lbs

10 Box Jumps

Run 200m

5 min rest

10 min @ 80% effort

5 Push Ups

5 Pull Ups

15 Double Unders

5 min rest

10 min @ 80% effort

5 Burpees

5 T2B

200m Row