Tue-Thur, April 3-5, 2012

Tuesday 4/3/12:
*REST*


Wednesday 4/4/12:
Warm-up- Foam Rolling, Thoracic Spine Mobility, and Anterior/Posterior Hip
A) Work up to HEAVY 1rep high bar olympic squat *REST 3min* HEAVY 1 rep front squat
B) Swimming- 100m freestyle warm-up, 3x200m freestyle, 3x150m (freestyle 100m, breast 50m), 4x25m back kick/25m breast kick, 150m cool down (choice)
C) 5-4-3-2-1 rep ladder of clean and jerks w/ 205lbs and 10-8-6-4-2 rep ladder of muscle-ups between C&Js

A) 370lbs/315lbs
C) 10:45 *Muscle-ups are coming along but need to improve greatly


Thursday 4/5/12:
A) 3rds- 10 T2Bs, 1 bar pull-over, 10 straight bar dips, 20yd walking lunge, 20yd handstand walk
*4hr REST*
B) ME 2RM banded bench press
C) 5x3 skin the cats for MAX length
D) 4rds w/ 2min rest between rounds- 9 banded push-ups, 12 lateral box jumps @24", 15 v-ups, 400m run

A) 6:02
B) 225lbs bar weight+bands
D) 2:42/2:41/2:45/2:50