Wk 4/4 – Feb. 26/2024
Monday
A. Every 2 min x 10 sets – fast / consistent
8/10 cal Rowing/Ski/Bike Erg + 2 Above Knee Hang Squat Snatch – building
B. EMOM x 10 minutes @ high effort
1st – 20 sec Toes to Bar
2nd – 5 Push Jerks – start @ moderate + 0-10lbs per set – from the floor
C. Close Grip Bench Press @ 20×1, 6-8 tough reps x 5 sets, 2-3 min
D. Pendlay Row @ 11×0, 8-10 tough reps x 3 sets, 2-3 min
Tuesday
A. EMOM x 10 minutes
1st – 6-9 L arm OH DB Walking Lunge @ Moderate / Tough
2nd – 6-9 R arm OH DB Walking Lunge @ Moderate / Tough
B. Double Overhand No Hook Grip Deadlift @ 11×1, 1 rep every 45 sec x 15 reps @ 70-80% of 1RM – add if feeling easy
C. 5 Rounds For Time:
10 L arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
10 R arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
*20 min Time Cap
Wednesday
A. Every 3 min x 5 sets – fast
250m Row or Ski / 500m Bike Erg + 2 Wall Walks + 2 Squat Cleans – singles – start @ Moderate + 0-10lbs per set
B1. 1 Hi-Hang Squat Snatch + 2 Snatch Balance x 7 sets, rest as needed
B2. L-Sit Progression, 10-15 sec x 7 sets, rest as needed
C. EMOM x 12 minutes
1st – 30-45 sec heavy SandBag Hold
2nd – 30-45 sec FLR on Rings
3rd – 30-45 sec Anchored Reverse Crunches
Thursday
A1. 25ft Sled Pull with pulling Rope x 10 sets, rest as needed
A2. Strict Press @ 11×1, 2-3 tough reps x 10 sets, rest as needed – from a rack
B. 10 Rounds For Time:
15/20 cal Rowing
10 x 50ft Shuttle Run
Friday
A. Warm-Up/Prep
B. 24.1 – will provide more detail once its announced on thursday!
C. Single Leg Cross Under Banded Lunge, 12-15/leg x 3 sets, rest as needed
D. 2-4 Alternating Touch and Go SandBag Skill work x 5 sets, rest as needed