Wed: April 11th, 4 Horseman - STRENGTH

In the PM:

Pay the Man

Work up to a heavy deadlift (405#)

then:
5 rounds:
3 x deadlift @ approx 80% (315#)
10 x ring pushups

then:
4 rounds:
5 x dbl kb thrusters (2 rounds @ 60's, 2 rounds @ 45's)
6 x fatgrip pullups

then:
3 rounds:
1 x dbl eagle (5 x dbl kb front squat, 25 yard farmer carry)
10/10 x 1h bench press @ 45

then: cool down
Farmer carries @ 2 x 60's 
Foam roll lower back
Band stretch

Comments:
Bodyweight: 208# (too heavy)

Deadlift felt heavier than it should have but form was pretty solid. Back did not round, upper back is getting stronger.

Lower back is pretty cooked after this.

Tues: April 10th - Recovery

Yoga and relaxed stretching

Couple long hot showers.

Little sleep last night and legs were toast.

Mon: April 9th, 4 Horseman - Power Endurance

During Lunch:

Counting DB like sheep to the rythem of a war drum

AMRAP x 20 min w/ 2 x 30# kbs
4 x stationary lunges (2/2)
5 x push press

then:
8 x 30/30 jingle jangles (averaged 11 cone touches per sprint)

Sun: April 8th - 4 Horseman - Job Specific (F**K)

In the afternoon:

Yoga and breathing x 20 min

then:
Leg blasters
20 x squats
5/5 x lunges
5/5 x jumping lunges
10 x squat jumps
10 x pushups

AMRAP x 20 min

then: Immediately after leg blasters
10-1 descending ladder
Pushups
Squats

then: cool down
20 min x yoga and box breathing

Comments:
Legs are going to be sore tomorrow....

Sat: April 7th - 4 horseman - rest

Rest and recovery

Fri: April 6th - 4 horseman - recovery

Yoga and joint mobility

in the PM:
Relax into stretch

Wed: April 4th, 4 Horseman - Recovery day

Stretching and joint mobility throughout the day

Shovel snow after April snow storm with my boys (heavy wet snow)

Ate a lot. Too much sugar, too much coffee.

Thurs: April 5th 4 horseman - STRENGTH

Over Lunch:

TONGUE LASHING

Relaxed stretching to warm up

then:
Work up to a heavy standing military press (155# PR)

then:
6 rounds:
3 x military press @ 75% (115#)
10m OH walking lunge @ 45# plate overhead

then:
5 rounds:
5 x Curtis P @ 2 x 30# kbs
8 x chinups
(10:00 flat)

then: cool down
6 min x cook drill carries @ 2 x 30# kbs

Tue: April 3rd - 4 horseman - STRENGTH

In the PM:
Warm up:
5 deadlift @ 135, 225
5 bench press @ 135, 155

then:
Well done is better than well said

EMOTM for 10 minutes
3 x deadlift @ 75% (300#)
3 x bench press @ 75% (175#)

then:
10 x 30m sled push (approx EMOTM)

then: cool down
Farmer carries @ 2 x 60# kbs

Mon: April 2 - 4 Horseman - warm up - No SMMF

In the morning:
Joint mobility

Foundation drills

In the afternoon:
3 rounds w/ 45# kb
5 x goblet squat
15 x swing
inchworm out to 10 pushups

then:
5 rounds:
10 x deadlift @ 135
5/5 x 1h c&p @ 45# kb
5 x dhnk chinups

then: cool down
Short relaxed stretch
Coach 90 min of strength and conditioning classes

Sun: April 1st, 4 Horseman - Recovery day

In the AM:
Joint mobility
Foundation drills

In the afternoon:
Yoga x 25 min

Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.

Sat: March 31, 4 horseman day 3 - P/E

Early AM:

Hot shower 

Joint mobility / RIS 

Afternoon: 

SSST (10 min) 

170 x kb snatch @ 45#

(Mix between reg kb snatch and health snatch)

Then: cool down

25 x rafter pull-ups (perfect reps, 1-3 ladders)

Yoga / breathing work

Fri: March 30, 4 horseman day 2 - job specific

In the afternoon:

Jonesworthy:

Squat: 80-64-48-32-24-12

2h swing: 40-32-24-16-12-6 @ 60# kb

Push-up: 20-16-12-8-6-3

Done in 17:44

Then:

Yoga x 15 min (very unfocused)

Thursday, March 29th, 4 horseman day 1 - strength

Warm up: 

3 rounds: 

5 x goblet squat @ 45 

15 x 2h swing @ 45 

10 x push-up 

Then: 

Work up to a heavy front squat (4 x 1 @ 185)

Then:

5 rounds

3 x front squat @ 135 

3 x high box jump 

10m db crawl @ 55’s 

Then:

4 rounds:

10 x thrusters @ 2 x 30# kbs

30m sled push 

15 x 2h swing @ 60# kb 

Then: 

5 rounds: 

5 x perfect chin-up 

5 x perfect dip 

5 x perfect push-up 

Then: cool down

Band stretch