Wk 4/4 – Nov. 6/2023
Monday
A. 4 Rounds – Easy
2 min Ski or Row
5-7 Strict Pronated Pull-Ups
10-15 Push-Ups
(Into….)
4 Rounds:
2 min Ski or Row
15-20 V-Ups
10-15 Ring Rows
B1. Close Grip Bench Press @ 20×1, 3-3-2-2-2, 1 min
B2. One Arm DB Row @ 20×1, 4-6 reps / arm x 5 sets, 30-60 sec b/t arms
C. 5 Rounds For Time:
10 cal Ski Erg
1 min unbroken Front Bridge
* 10 min time cap
Tuesday
A. 1 Squat Snatch + 1 OHS per min x 15 minutes – – good technical sets / if feeling good, go up in load
B. Snatch Pull, 4 reps x 4 sets, 3 min – same idea as previous weeks, 100-115% of best snatch or 5-10lbs from previous weeks
C1. Paused Deadlift @ 11×1, 3 reps x 5 sets, 1 min – start @ 72-80% of 1RM – pause @ knee every rep / reset b/t reps off the floor
C. Walk In High Box Jump, 5-7 reps x 5 sets, 2-3 min
D. For Time:
30 cal Rowing
30 Burpees – no jump @ top
*4 min Time Cap
Wednesday
A. Warm-Up/Prep
B. 5-6 sets @ high repeatable effort
[500m Row / 500m Ski Erg / 1,000m Bike Erg / .8 mile Echo Bike Buy In]
20 Hang KB Snatch [10/arm] @ 20/35lbs
20 Box Jumps Overs @ 20/24” Box
20 Anchored Sit-ups
3-4 min Rest
Thursday
A. Warm-Up/Prep
B. 10——->1 For Time:
Toes to Bar
Push Jerks @ 55/75lbs
*10 min time Cap
C1. Seated DB Arnold Press @ 20×0, 6 tough reps x 5 sets, 1 min
C2. Incline Dual DB Prone Rows @ 20×0, 10-12 rep x 5 sets, 1 min – https://www.youtube.com/watch?v=93ZAdx24QVQ
D. Seated Alternating DB Bicep Curls, 20 tough reps x 3 sets, 2 min
E. Standing Banded Face Pulls @ 1111, 10 reps x 3 sets, 2 min
Friday
A. 1 Paused Squat Clean + 1 Paused Split jerk per min x 5 minutes – light sets
B. 1 Squat Clean & Split Jerk – work to a challenging sets or 5-10 sets of practice
C1. Back Squat @ 40×1, 3 reps x 3 sets, 30-60 sec
C2. 1/2 Kneeling Rotational medBall Throw, 8-12 /side x 3 sets, 30-60 sec b/t
D. 12 min AMRAP
4000m Bike Erg
8 x 50ft SandBag Carry @ 100/150lbs – must drop bag every 50ft
AMRAP Ski Erg in time remaining