Programming Week 4: 11-26-2012

Monday:

15-12-9

Squat Cleans, 135 pounds
Hand Stand Push Ups

Goal: Under 10 minutes

Result: 

     

Tuesday:

3 Rounds
400m Run
20 Squats
10 Pullups

Goal: Under 10 minutes

Result: 12:18, Figure it would take around this time but was still shooting for sub 10min.

Wednesday:

Bear Complex-5 rounds

5 Rounds

7 Cycles =1 round

1 Cycle 

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rest as needed.  

Increasing load as you go.

Goal: 135 pounds

Result:

Thursday:

21-15-9
Kettlebell Swings, 1.5 Pood
Box Jumps, 24"

Goal: Under 10 minutes

Results:

Friday:

"Weston" 5 rounds
1,000m row
200m Farmers Carry, 45 pound dumbbells
50m Waiter Walk, Right hand, 45 pound dumbbell
50m Waiter Walk, Left hand, 45 pound dumbbell

Goal: Under 40 minutes

Results:

Saturday: 

Rest Day

Gymnastics: 4

Metabolic Conditioning: 2

Weightlifting: 9