Monday, August 20th - Saturday, August 25th

 

Week 4

 

Monday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 85% x 5 x 5

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

(C) AMRAP in 10

  • ï8 toes to bar
  • ï10 wall ball, 25lbs

 

Tuesday

  • ïSerratus push ups – 3 x 8 - 12
  • ïhalf kneeling bottoms up KB press – 3 x 8each

 

(A1) Bench Press – 83% x 4 x 5

(A2) barbell row – 5 x 7 – 9

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

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

 

Wednesday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 5 x 200m sprint, rest as needed

 

Thursday

 

(A1) GHD sit up – 3 x 20

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 40s

 

(B1) Reverse V – ups on Rower– 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

  • ïCrossover symmetry – 3 x 8 - 12
  • ïserratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 83% x 4 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry 
  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 2 more sets at a lighter weight

 

 

(D) 5 rounds

  • ï10 DB push push press
  • ï40m DB Farmers carry, same weight as push press
  • ï50 double unders

 

Saturday

 

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 90% x 4 x 4

 

(B) 3 rounds

  • ï20 thrusters 75lbs
  • ïrest as needed to try to be able to do sets 2 and 3 unbroken

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12