Wk 4/4 – Sept. 9/2024
Monday
A. 1 Power Snatch + 1 Hang Squat Snatch x 5 sets, rest as needed – tough sets
B. EMOM x 5 minutes – fast
3 Lateral Burpees Over Bar + 1 Power Snatch + 1 OHS – @ Similar Load to A or Slightly Lighter
C. 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – tough sets
D. EMOM x 5 minutes – fast
3 Lateral Burpees Over Bar + 1 Power Clean to OH – @ Similar Load to A or Slightly Lighter
E. Barbell Split Squat, 6 tough reps per leg x 3 sets, 1 min b/t legs
F. 3 Rounds For Time
20 Alternating Step-Up onto 20/24” Box
15 Deadlifts @ 95/135lbs (scale load to do unbroken sets is the goal or @ minimum 2 sets)
– 1 min rest
Tuesday
A. Bench Press, work to a tough set of 4 – one tough set / warm-up with a set of 2 reps – then go for it!
B1. Bench Press, 2 reps @ 85-90% of A x 5 sets, rest as needed
B2. Pull-Work (weighted, negatives, ring rows, etc) x 5 sets, rest as needed
C. 6 Rounds
3 min [5-15 Toes to Bar + 5-15 Push-Ups / HSPU or Wall Walks + AMRAP Easy Rowing or Ski Erg in time remaining]
– NO Rest [Shouldnt be “ hard”]
D. Alternating DB Bicep Curls, accumulate 100 reps – all @ Moderate load – the goal is to do this in as few sets as possible (after this piece, your arms should be as strong as Robs)
Wednesday
A. Warm-Up/Prep
B. For Time
1km Running
(Into….)
5 Rounds of:
15 KBS @ 35/53lbs
15 Air Squats
1km Running
(Into….)
3 Rounds of:
15 cal Rowing
15 Burpees
* 30 min Time Cap
C. Single Arm Single Leg Landmine RDL @ 20×0, 8-10/leg x 4-5 sets, rest as needed b/t legs
D. FLR on Rings, 20-45 sec per min x 5-10 minutes
Thursday
A. Back Squat, work to a challenging set of 2
B. Deadlift , work to a challenging touch & go set of 2
C. 10 Rounds For Max Echo Bike Cals
2 min [100ft SandBag Carry @ 100/150lbs + AMRAP Echo Bike in time remaining]
1 min Rest
Friday
A. Pendlay Row @ 10×1, work to a challenging set of 4
B1. Pendlay Row @ 10×1, 4 reps @ 85-90% of A x 3 sets, rest as needed
B2. Press @ 10×1, 4-5 reps x 3 sets, rest as needed
C. For Time [Working in a 180 sec on / 60 sec off Format]
5 Rope Climbs to 12ft
10 Wall Walks
20 Deadlifts @ 95/135lbs
30 cal Rowing
25 Push-Ups
40 Toes Through Rings
20 Deadlifts @ 95/135lbs
30 cal Rowing