Monday, April 16th - Sunday, April 22nd

Week 4

 

Monday

 

(A1) Bench Press – 5 x 5 @ 21X1

(A2) T abr – 5 x 6 - 8

 

 

Alternating EMOM x 10

(B1) weighted dip –  6 @21X1

(B2) 6 C2B pull - up

 

(C)

·      AB 5 minutes, easy pace

·      8 x (30s AB sprint + 60s easy pace)

·      AB 5 minutes, easy pace

 

(D1) Hollow hold – 3 x 60s

(D2) Toes to bar – 3 x 20

 

Tuesday

 

(A) Clean – 70% x 1 OTM x 5, 80% x 1 OTM x 5, 85% x 1 OTM x 5, heavy single

 

(B) Back squat – 70% x 8 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      6 power clean, 135/95 lbs

·      Burpee over bar – 18, 15, 12, 9 , 6 reps

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Hollow Rock – 3 x 30s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) GHD sit - up – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Row 30 minutes

 

Thursday

 

(A) 4 x OT2M

·      2 Snatch, 80%

·      1 rope climb

6 x OT2M

·      2 Snatch, 80%

·      2 rope climbs

 

(B) Deadlift – 80% x 5 x 5

 

(C) 5 rounds

·      15 wall ball, 20/14lbs

·      15/10 cals rower

·      rest 90s

 

Friday

 

(A1) Jerk– 80% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 20 minutes

·      10 SA DB push press, 60/40lbs

·      10 pull ups

·      10 KB rack RNT lunge

·      40 double - unders

 

Saturday

Make sure you scroll down to April 14th, this week is posted early.

(A) Thruster – 3RM

 

(B) Front squat – 80% x 3 x 5

 

(C) 5 rounds

·      20 alternating DB snatch,  50/35lbs

·      run 200m

(D) ab work of choice