First week of the intermediate program

Intermediate 4 week program

Week 1 results

3 rounds: 50 pistols (alternating legs 25 each), 50 pushups, 25 pullups @ 18:49

3 rounds: 25  kettle bell swings 70#, 25 burped box jumps @ 10:42

10 rounds: 10 clean and jerks 135#, 25 double unders @ 23:30

9-7-5 bar muscle ups and snatches 135# @ 11:00

8 rounds: 10 front squats 185#, 10 dead lifts 225# @ 17:15

So after completing week one I’m definitely ready to hit week two.  I’ve been missing lifting heavy and working on my oly lifting.  The most frustrating workouts for me were the 10 rounds of clean and jerks/double unders and bar muscle ups/snatches.  Mostly because I couldn’t get my rhythm on the double unders until the later rounds and bar muscle ups are one of my weaknesses.   Other than that the workouts went pretty well. How about you? Post times in the comments section.

Workouts for the week

Day 1

10 minute run

40 air squats

20 lunges each leg

10 burpees

Day 2

5 minutes of jumping rope

50 pushups

5 minutes of jumping rope

50 pushups

Day 3

10 minutes of stepping up on a box or chair

Day 4

Rest

Day 5

3 rounds of:

20 air squats

10 pushups

Day 6

40 burpee to box or chair step ups

Day 7

10 minute run

5 minutes of jumping rope