Last 4 Weeks of Workouts (Week 4)

This is suppose to be the “unloading” week on the Wendler Strength program. Pretty much only suppose to only hit up like 40% of your max on everything. I decided to do a good amount of Running and CrossFit instead. Going to hit the lifts up again in WEEK 5.

Day 1:

9 RFT
5 thrusters @ 95
5 strict chins
5 Plate slams

completed 13:09

3 RFT

5 power cleans @ 165
10 box jumps
15 ring rows

completed 7:07

Skill work
5 hand stand holds
5 hand stand walks 25ft.

Day 2:

Run 2 miles

Didn’t get the time.

Day 3:

5 RFT

3 bar muscle ups
100 yd. bag sprint
12 KB swing 2 pood
10 bar push-ups

completed 16:25

Run 1 mile

Very slow @ 8:39

Day 4:

Ring Hand Stand Push-Ups
3-3-3-3-3

The “Bear” Complex
95-105-115-125-135

CrossFit:

100 double unders
100 hand release push-ups
100 air squats
100 ab mat sit ups
100 double unders

completed 20:48

Day 5

Strength:
DE: Push Press 12 sets of 2 on 1:00 @ 55% of 1RM
5-10 minutes rest

CrossFit:
As many rounds as possible in 12:00 of:
12 Front Squats, 155
15 Ring Dips
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