Monday, April 24th - Sunday, April 30th

Week 4

 

Mon

 

Clean + Front Squat + Jerk - 85% x (1+1+1) x 3 , then build to a heavy set

 

Back squat - 85% x 3 x 5

 

AMRAP in 5 x 2, rest 3

2 stair climbs with sandbag

10 KB snatch, 24/16kg

 

Rest 5

 

20 Assault Bike Calories x 3, rest 2 minutes

 

then,

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

Tall snatch  + Hang snatch – Heavy set of (1 + 2)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80 - 85% (of snatch) x 3 x 3

 

Push press - 85% x 3 x 5

 

AMRAP in 8 minutes:

 

·      1 Rope Climb

·      5 Power Snatch, 115/78lbs

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 83% x 3 x 4

 

8 minutes to work up to a heavy set of 2 deadlift

 

5 RFT

 

5 deadlifts, 275/185lbs

10 burpees

 

4-5 sets

8 – 12 T bar

8 – 12 Ab wheel

 

Thur

 

Snatch Balance + Overhead Squat – Heavy (1 + 1 )(work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

 

Power jerk – Heavy double

 

50 burpees

row 5k

50 burpees

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat - 2RM

 

15 minute time cap

 

“Amanda”

 

9, 7 and 5 reps*

 

muscle-ups

snatch, 135/90lbs

 

*10 burpees Immediately following end of workout for every failed muscle –up or snatch. Modify the weight or do a MU modification if necessary

 

Rest 5

 

AMRAP in 6

 

6 power clean, 135/90lbs

12 push-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga