Gentlemen: I must apologize for being remiss in my duties. I have no excuse - my work out blog for this week is late. Thanks to Dave for pointing this out. Your work out for this week is a four day KB split- no rest day. If you trained today - Good for You!! Follow the routine anyway. Our body must be conditioned to respond to any training regime, this is called tactical periodization.
Day 1 and 3
Clean and Press - 5 x each side
Swing - 5 x each side
Clean and Press - 5 x each side
Clean and Front Squat - 5 x each side
Clean and Press - 5 x each side
Get-ups - 3 each side
Clean and Press - 5 x each side
Snatch - 5x each side
Clean and Press - 5 x each side
Perform with no rest interval and running clock - record start and end time and note on training sheet - Rest interval should be 1/2 set time - example = it took 6:48 to complete entire set, my rest interval is 3:24. Repeat 3 times on Day 1 and 3 times on Day 3 (Wed and Fri)
Day 2 and 4
Clean/Front Squat - 5x each side
Swing - 5 x each side
Clean/Front Squat - 5x each side
Clean and Press - 5x each side
Clean/Front Squat - 5x each side
Get up - 3 x each side
Clean/Front Squat - 5x each side
Snatch - 5x each side
Clean/Front Squat - 5x each side
Day 5 - Active rest - bike ride, long walk on beach, trail run - 45 min duration.
Enjoy - Capt
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