9.15.14

Week 4 (DeLoad)

AM- (optional)
30 min Airdyne @ 70%
every 3 min complete 10 reverse hyper @ 50% of BS

PM-
A. 4x2 TALL split jerk working speed and foot position, also hold in split 3 sec (rest 1-2 min)  
B. 4x 2 TALL clean AHAP but NO DIP...speed under into the squat (rest 1-2 min)  
+
100/70 HSPU for time
*Each time you come off the wall (balance or fatigue) complete 250m row)

**If you have less than 8 UB HSPU as a max scale to 100 push press for time @ 95/55 (100 guys and gals)