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


  1. 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.

  2. 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.