Week 4

The weekend of January 9 - 10 I was doing pretty well... food wise..then ate some rich brownies and cookies and bread and did not sit well...

11th
A. Back Squat; 6 reps every 2 min for 4 sets- progressive, heavy ( 155 pds) (175 x 5...wasn't warm) (175 x6) and then (180 x 5)...funny I was feeling crappy until I saw that I am stronger from last week!
B. Wtd. strict pull up- Build to a heavy set of 2- use bands if needed but must be strict, control negative

...Not exactly sure the different from last week...but basically ..I think 15 extra pounds plus the vest... worked on the negative...

C. Wtd. strict pull up- 3 sets of 3 @ 70% of A; rest as needed
+
5 sets @ consistent effort
30 sec front plank on rings
12 pendlay rows- moderate weight
10 ring push ups
6 p-bar dips

This was interesting...more of a tricep workout...yes? 

12th
A. Strict Press; 3(70 pds) 2 (90 pds) 1 (95 pds!!),3 (75 pds),2  (tried 95 pds - failed),1 (90 pds); rest 2-3 min- waveload

Had slept in a bit but felt great!

B1. Farmer's carry; 75m x3; rest 60 sec - pushed myself here - went well
B2. Wall Walk; 3 reps x3; rest 60 sec
B3. ghd back and hip ext; 8 reps x3; rest 2 min - was at LA Fitness... used their back extension and modified with the calf machine for the hip extension..actually...now that I am reading this...i probably should have just used their leg extension machine...
C. Pallof Press; 12/side x3; rest as needed - LIKE THIS!!
+
30 sec max row for meters
rest 30 sec in row
x4 sets
*Preset rower for this
+
8-10 min T2B Practice (Still part 1) (missed this...sorry...don't ask me how...but I will get this in...maybe on the off day?)

13th
A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- form driven but I want it heavier- video one or two sets
B. close grip bench press; 10-10-10; rest 2-3 min- make sure these are heavier than last week
C. Good Mornings @41x1; 8-8-8; rest 2-3 min- do them right, 4 seconds going down
+
3 Sets:
90 sec Max DU
Row 500m @ 2:45 pace
10 Wall Balls- 14# to 9'
Row 500m @ 2:45 pace

- Record # of DU each set

14th- Off

15th
A. Front Squat; 12 reps x4; rest 3-5 min- light and fast, speed out of bottom focus
B. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed
C. 10 min emom-
odd: 5/leg db box step ups
even: 30 sec max T2B (record # of T2B each set)
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:30 min
x4 sets

- Score each set separately

16th
A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; form driven- video one or two sets
B. Push Press; 3 reps ever minute for 10 sets; add weight per set, start small, small builds, last couple heavy
C1. Dbl KB Bent Over Power Row; 10 reps x3 sets; rest 60 sec- make sure heavier than last week 
C2. Arch Hold (superman); 30 sec x3 sets; rest 60 sec
+
12 min AMRAP
10 Wall Balls- 14# to 9'
8 KBS- 26#
6 Power Cleans- 80#
4 lateral burpee over bar

17th- Off