Review of the 4x7 protocol and my next schedule

For the past 28 days i have been following Scott Sonnon's 4x7 protocol. All that i can say is that it is awesome. I am stronger and leaner. By adding in more JM and yoga (Flowfit - a Prasara flow) I am moving better. While i love the protocol, it has some effect on family life. With no days off for 28 days, it makes family outing difficult.

So for the next month i will doing the following to focus more on JM and yoga

MWF

JM - Sonnon warm-up until Intu-flow gets here

Breathing techniques

Flowfit

Compensatory cool-down(work on this)

TTH(maybe Sat)

JM- Sonnon warm-up

Breathing techniques

Metabolic 300/timed sets/other circuits

Compensatory cool-down(work on this)

Metcon Day

Day 26 Metcon

JM- Sonnon Warm up


Maxwell metabolic 300 - dbl 24s - I only did the first 2 circuits 150 reps total

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x15
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups -  3x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x15