Looking at the training matrix you will see that week one was a strength focus. I did 3 strength workouts, 1 EDT and 1 GS type session. Here are the routines.

Mon. 3/26 STRENGTH
Double KB Snatch 24kg x 5 reps x 4 sets
Front Squats (2) 32kg x 5 x 4

See Saw Press 24kg x 4 /arm x 4
Renegade Rows 24kg x 4 x 4

Tue. 3/27 EDT 15 Min. (1)32kg kettlebell
Clean & Jerk Left- 5,5,5,5,5,5,4,4,4,4,4,3,2,1,1=57
Right-5,5,5,5,5,5,4,4,4,4,4,3,2,1,1=57
15 min
Dive Bombers-5,4,3,3,3,2,3,3,2,2,2,2,=34
Pull Ups- 4,3,3,3,3,3,3,3,2,2,2,2,=33

Super Legs Series
Speed Squats- 20
Speed Lunge – 20
Split Jumps – 10
Squat Jumps – 10
3 sets

Thurs. 3/29 STRENGTH
Double Swings (2)32kg x 5 x 5
Double Clean & Press Ladders (2)24kg x 1,2,3,4 x 4
Weighted Pull Up Ladders plus 20lb x 1,2,3,4 x 4
Swing Drop Sets (see Catherine Imes artcle)

Fri. 3/30 STRENGTH
Double Cleans (2)32kg x 5 x 5
Renegade Rows 24kg x 5/arm x 5
Front Squats (2)32kg x 5 x 5
Farmers Walks

Sat. 3/31 GSTS (Girevoy Sport Timed Sets)
Jerks (2) 24kg x 3min x 4rpm = 12 (reps easy, time not)
Snatches 24kg x 3min Lft 32, 3min Rt 38 =70 (easy pace, lots left in tank)

Weekly Recap:
Very little muscle soreness, energy levels good. Looking forward to next week. (Train hard and often without burning out)

Categories: Training

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