Monday, June 25th - Sunday, July 1st

Week 4

 

Monday

 

(A) Hang clean + power clean + jerk – 83% x (1+1+1) x 5

 

(B) Back squat – 5 x 2 @ 30X0

 

(C) AMRAP in 10 minutes, unbroken ascending reps (1, 2, 3…10)

·      thruster

·      KBS

·      Pull up

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

 

(B1) Bench Press – 5 x 2 @ 30X0

(B2) Ring row – 5 x 3 @ 30X3

 

(C) 100 deficit push – ups, 30 double unders at every break

 

rest 5 minutes

 

·      Row 500m

 

Wednesday

 

(A) Snatch + OHS – heavy set of (1+1), then 90% for 2 more sets

 

(B) snatch pull – 98% x 3 x 3

 

(C) deadlift – 83% x 4 x 5

 

(D)

·      ½ mile assault bike

·      60 DB snatch, 50/35lbs

·      ½ mile assault bike

 

Thursday

 

(A1) Toes to bar – 3 x 18

(A2) ABMAT sit up – 3 x 28

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 18

(B2) Hollow hold – 3 x 35s

(B3) Side plank – 3 x 35s each

 

(C)

·      10 minute assault bike, recovery pace

·      jog 400m

·      10 minute row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  14 - 16 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 3 rounds

·      Power clean & jerk, 135/95lbs – 10, 6 & 4 reps

·      Rope climbs – 4, 3 & 2 reps

 

(D1) FLR on Rings – 3 x 40s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) snatch– 75%  x 10 OTM

 

(B) Front squat – 83% x 2 x 5

 

(C) 3 RFT

·      8 snatch, 135/95lbs

·      75 double - unders

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10