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