Monday, November 6th - Sunday, November 12th

Week 4

 

Monday

 

A) Ring muscle- up transition from feet – 2 x 6

B) Beat swings – 2 x 6

(C) Muscle – up practice – accumulate no more than 20 reps in 10 minutes

 

C) Back squat – 70% x 10 x 4

 

D) 5 RFT

·      8 shoulder to overhead, 115/75lbs

·      16 pistols

·      24 double - unders

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 80% (of snatch)  x (4 +1) x 4

 

B) Jerk – 80% x 3 x 5

 

C)

·      50 chest to bar pull – ups

·      350m Farmers carry

·      50 burpees

 

D) 4 x 50s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 80% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 80% x 4 x 5

 

(C) 3 RFT

·      3 rope climbs

·      15 KBS, 32/24kg

·      20/15 cals AB

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 5 OT4M

(B) Run 350m x 2, rest 2 minute

(C) Row 1k at constant pace x 2, rest 3 minutes

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 80% x 1 x 3, 83% x 1 x 2

(B) Clean & Jerk – 80% x 1 x 3, 83% x 1 x 2

(C) Front Squat – 80% x 4 x 3

 

(D)

5 RFT

·      10 thrusters, 95/65lbs

·      run 200m

·      50 double – unders

·      rest 1 minute

(E) ab work of choice