Monday, October 2nd - Sunday, October 8th

Week 4

 

Monday

 

(A) clean & jerk – 88% x (1 + 1) x 3, heavy single

 

(B) Back Squat – Heavy single

 

(C) Row 500m

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

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Tuesday 

(A) Jerk – 88% x 1 x 5

(B)  Run 400m x 4, rest 4 minutes between. Try to maintain same pace for all 4.

(C1) Russian twists – 3 x 20

(C2) Side Plank – 3 x 40s/each

 

Wednesday

 

(A) Snatch – 88% x 1 x 3, heavy single

 

(B)

 

(C) With a 95/65lb bar, complete 40 reps of each

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 35s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – 2RM

 (B) Row 5k

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean & Jerk– 85% x (1+ 1) x 3, Then add weight to a heavier set if possible.

 

(B) Front squat – 2RM

 

(C)

AMRAP in 12

·      5 thrusters, 115/75lbs

·      1 peg board ascent

·      1 rope climb

ab work of choice

 

Sunday

Yoga