Saturday, February 20, 2010

Week 8 Day 4

1.) Power clean 3x3, 2x2, 3x1

2.) Front squat 8x3

3a.) Good morning 3x8-12
3b.) Lunge 3x8-12 each leg

4a.) Russian Twists 3x20
4b.) KB swings 3x20

5.) Sprint 5x50-75 meters
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2 comments:

  1. John CorteseFebruary 27, 2010 at 4:02 PM

    Powerclean- 110x3, 135x3, 155x3, 177x2, 187x2, 197x1, 207x1, 225x1 (plus 2 misses prior)
    Front Squat (full)- 135x3, 155x3, 185x3, 205x3, 225x3, 245x3, 275x1 (all I had left on last set, probably too big of a jump in weight)
    Good Mornings (ss bar)- 8x90, 8x110, 8x120

    Scrapped the rest, low back was pretty beat today.

    Did some xtra ab work mainly with planks and roll-outs on the rings.

    Feel fine now after foam roll and stretching.

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  2. Matt WichlinskiFebruary 28, 2010 at 1:53 AM

    Smart move, you need to know when to make the adjustments and modifications. There is no one perfect program for everybody. This is just a sample, so do what you can and change what you must.

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