Week 4

15th
A. Front Squat; 12 reps x4; rest 3-5 min- light and fast, speed out of bottom focus

• Stayed with 65 pds for each set
• First 8 reps - fast..remaining had to pause slightly between reps
• felt good about the form

B. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed

• Felt I had a better "feel" for this
• A little concerned that I am just focused on the getting the press down and knees up and not going over the bar...I know I can...but I a trying to relearn...

C. 10 min emom-
odd: 5/leg db box step ups
even: 30 sec max T2B (record # of T2B each set)

• You didn't ask, but I wanted you to see the form...My shoulders didn't hurt and I felt like I was hitting the swing better...more aware to keep legs together and try to engage the abs and swing more...
• Here is the video https://youtu.be/ebjDWjUzHB8

+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:30 min
x4 sets

Set 1: 10 calories

Set 2: 9

Set 3: 8

Set 4: 8

- Score each set separately