Week 23 (Sept 17-23) Cycle 4

10 10 2007

Okay, week #1 of Cycle 4. The last 6 weeks before testing ourselves with “300”.

DAY 1 (Strength)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, #135 x 3, 140 x 3, 145 x 3, 150 x 3,    Dips(rings) x 3,  3 rds, R 1min/rd

End: KTE x 5,   3 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, #135 x 3, 140 x 3, 145 x 3, 150 x 3,    Dips(rings) x 6,  3 rds, R 1min/rd

End: KTE x 5,   3 rds

Note: The dips were done back to back with the first 3 rds of Deadlifts.

DAY 2 (Circut)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- Sprint 50m + PLU (rings) x 3 + FW (#100) x 12,   3 rds     Time: 4:40

s – WU-SJ + 2HSW (#35 KB) x 20WO- Sprint 50m + PLU (rings) x 6 + FW (#100) x 20,   3 rds     Time: 5:43

DAY 3 (Rest)

DAY 4 (Power)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, (#130) x 5, R45sec, KB SN (#35) x 3/arm, R45sec,     5 rds

End: TGU (#35 KB) x 2/side,   4 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, (#130) x 5, R45sec, Dbl KB SN (#35’s) x 5, R45sec,     5 rds

End: TGU (#35 KB) x 3/side,   4 rds

DAY 5 (Circut)

c – WU-SJ + 2HSW (#35 KB) x 20dscn2319.JPG

WO- TPL (7.5m) x 2 + BJ (24″) x 15 + Dbl KB PPr (#35’s) x 6,   4 rds    Time: 8:23

End: WM (#35 KB) x 2,   3 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- TPL (7.5m) x 4 + BJ (24″) x 20 + Dbl KB PPr (#35’s) x 10,   4 rds    Time: 8:28

End: WM (#35 KB) x 3,   3 rds

DAY 6 (Rest)

DAY 7 (Rest)

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