a little Bulgarian in you

Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon)

First full day of working with Zach as my strength program coach. Very excited about it!
Monday of Week I (Aug 6)

Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work.

Zach Strength Program:

Max Squat (HBBS) 5 x 45# / 5 x 165# / 3 x 195 / 1 x 225 / 1 x 230 / f x 235 (damn) / 3 x 1 x 205 (finisher).

Max Power Clean 3 x 1 x 40kg / 3 x 1 x 50kg / 1 x 60, 60, 65, 65, 70, 72, 74 (ugly), f x 76 (damn), 1 x 70 (sharp).

Max Press 5 x 45# / 12 x 70# / 1 x 110, 110, 115, 120, 125 (2009 PR tie) / 6 x 105 (finisher).

Skill:
3 minutes TGUs alternating arms, 24 kg KB. Result: 6 total reps.

Conditioning of the Day:
“Quickie”
Burpees, 8 reps x 2 @ 40 seconds
Prowler, 40 meters x 2 @ 40 seconds (+90 lbs)
Farmer’s Carry, 40 meters x 2 @ 40 seconds (+2 x 45 lbs DBs)
Gread little COD.


Comments

  1. About time u started to squat again, even though it is HBBS. (ha,ha)

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