Week 4

Monday 

B. Kb clean and jerks were TOUGH! Especially in the ladder format. 

C. Did 10 FS @285 in 22 seconds 

E. Did max strict chin-ups plus airdyne for 20 seconds; rest 2 min

30 double unders plus Airdyne for 15 seconds;  rest 2 min

25 seconds all out on the Airdyne

PM

3x12 Cable external rotations rest 60 seconds between

4x10-12 Dumbbell shoulder press pronated grip with fat grips.  Rest 90 seconds. 45s

4x8 Barbell incline press 45° 135lbs. Rest 90 seconds to 2 minutes.

Max reps bench at 185  rest 90 seconds max reps bench at 135 rest 90 seconds max strict press at 95 right into max bench press at 95 

Got 8 reps then 7 reps then 7 reps then 10 reps.

3x15 dumbbell flies at 25 pounds; rest 90 seconds

3 sets:

Peck deck 15 reps;  rest 60

Cable face pull; rest 60

3x12 Leg raises on stall bars ; rest 90

Tuesday

We did races 1 through 7 for match 2 practicing so we can beat at the LA reign.

Race 1

8 - 6 - 4 -2 reps of

• KB Clean and Jerk
• Pistol Stick Jump-over

Male Weights	20 kg / 24 kg / 32 kg / 40 kg
Female Weights	16 kg / 20 kg / 24 kg / 32 kg
Male Heights	6" / 12" / 18" / 24"
Female Heights I do nothing in this race because my pistols are slow and horrible Race 2 40 front squats for time @285 I did 15 with my group pretty fast. Races 5 and 6 ( 3 and 4 the girls do)  40 Overhead Squat 165lb 20 DB Burpee-over-Box 2x75lb 24" 40 CTB Pull-up 40 Hang Clean 205lb I did 10 OHS and 10 ctb and 10 hang cleans  Race 7 Thruster Ladder16 Barbells 60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285 Got 225. Started at 105.  PMA. Every 2 minutes all done with 225lbs 7 back squats with a narrow stance x5 sets5 back squats with a 1 second pause above parallel x4 sets 10 reps with a narrow stances x1 set. 3x10 leg raises on a stall bar; rest 2 min  Wednesday  Races 8-11 of McKinley 840 bar mus30 ring mus15 backward roll to support 9 is women's  10 20 Kbs 88lbs10 ring mus15 wallball 30lbs 12'7 freestanding hspu12 snatches 185 11I just do 3 rope legless climbs 17' ThursdayJust a general run through of races one through seven. As well some light conditioning FridayI got some stomach bug so I ended up taking a sick day I just stayed in bed all day and pretty much watch TV for 15 hours. SaturdayPretty much a travel day, as well as an agenda run through, we did no actual work, just finalizing where we should be and when. SundayWe played the LA rain in Long Beach, there were a lot of ups and downs, but we were fortunate enough to come out with the win.  It came down to the final race and they threw their challenge flag so we had to redo the last four elements and Valerie Calhoun and Danny Nichols really stood out, they both came through in a big way for us.  Had we executed everything perfectly and maybe had some better strategies on certain races it wouldn't have been such a nailbiter.  Overall though I'm pleased with how we performed. Monday After the flight I got home and took a nap, I ended up sleeping for three hours. The plan was to go for a hike, a nice recovery hike so me and my roommate Brandon ended up hiking Camelback Mountain, it was definitely not a recovery hike! It was an amazing view at the top, but that was one of the hardest hikes of ever done! It took us about an hour and 20 minutes to get to the top and then another hour down.	6" / 12" / 16" / 20"