Week 4
Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)
A. Front Squat with Chains @ 10X1, 2 reps @ 155lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 13X1, 2-2-2, 5 min
C. 5 sets ALL OUT:
7-9 unbroken Muscle-ups
30 sec Airdyne
Rest 8 x work time
Results:
A. complete- felt good
B. 335/345/345 - stayed light cuz back felt like crap, not sure why
C. MUs = 9/9/9/8/7 - got really sick after last set and threw up. I think I had a stomach bug cuz that has never happened and this sprint shouldn't be too difficult, felt better later in day
Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets
AM
3 sets @ 95%:
15 push jerk - 135lb
15 push-up burpees
run 200m
Rest 6 x work time
Results:
1:34/1:34/1:35 - all UB - 200m sprint = about 30 sec
PM
3 sets @ 95% effort:
15 ohs - 95lb
60 sec Airdyne
Rest 6 x work time
Results:
1:32/1:32/1:30
notes: felt way better today
Wed - off
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