Limited Schedule Today:
5:45-6:45AM
6:45-7:45AM (Challenge Class)
9:30-10:30AM
4:30-5:30PM
7:30-8:30PM (Challenge Class)
Strength:
1RM Back Squat
WOD:
5 Rounds:
250/200M Row
25x KB Swings (70/55#)
30FT Overhead Walking Lunge (155/105#)
Rest 3 Minutes.
Complete each round AFAP.
Weightlifting: (Week #4)
Reduce by 10%
Muscle Snatch + Snatch Push Press + OHS 3x(2+2+2)
Power Snatch + OHS (2s Pause) + Snatch (2s Pause in Bottom) 4x(1+1+1)
Push Press + BTN Jerk + Jerk (5s Hold in Split) 4x(1+1+1) HBP
Jerk Dips (4x3) HBP
Speedy Bench @50% (10x3)
Speedy Bench @60% (10x3)
Rolling DB Extension (5x30)
3 Sets:
10x 1-Arm KB Swings Per Arm
10x 1-Arm KB Push Press Per Arm
10x Sit Ups
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