Friday 16/9/16 adv str wk4

AM

A. Alternate A1 and A2 (as heavy as form allows (AHAFA), tempo free)
A1. Deadlift
1 x 10, rest 2 minutes before A2 = 183
1 x 8, rest 2 minutes before A2 = 187
1 x 6, rest 2 minutes before A2 = 190
A2. Push press – 3 x 2, rest 2 minutes before A2 = 118 (shit tech)/113/113

B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 12 / side, rest 2 minutes before B2 = 85
1 x 10 / side, rest 2 minutes before B2 = 95
1 x 8 / side, rest 2 minutes before B2 = 105
B2. Push press – 3 x 4, rest 2 minutes before B1 = 110 all

PM

A. For time
30 power cleans @ 85/60kg (185/135lbs)
50 (deficit) handstand push ups @6″
Time cap. 12 minutes = 8.31

REST 10+ MINUTES
B. 2 rounds for time

15 deadlifts @ 125/85kg (275/185lbs)
25 (chest to bar) pull ups
Time cap. 10 minutes= 3.47

REST 10+ MINUTES

C. 3 rounds for time
15 thrusters @ 60/40kg (135/95lbs)
25 GHD sit ups = 6.17

AAB/push up/running/ohs/hsw/box jump partner fun.

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Friday 16/9/16 adv str wk4

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