072610

D1-W4

A1 Powerclean 5x3 progressive
A2 Bench Press 5x5 progressive
A3 Back Squat 5x5 progressive

Rest as needed.

"Progressive" means that the weight increases as you go, you should finish with the heaviest weight you can handle for the prescribed reps. Guideline of finishing with 107% of last Monday's "across" numbers.

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4 rounds of:
30 Box Jumps (24"/20") ; 30 seconds
15 CTB Pullups; 90 seconds

Goal is everything unbroken.

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3 rounds:
B1: Planks x 60 seconds (advanced athletes do 1 armed 30 seconds each side); 30 second rest
B2: GHD Hip Extension x 15 (use weight if necessary) ; 60 second rest

On the plank, assume a pushup position: arms straight. For one armed, hand that's is not on the ground rests on the lower back. Square your hips to the ground, bring your feet close together to make it harder. Body stays in a rigid line from shoulders to ankles. Eventually add weight.