Monday, October 1st - Saturday, October 6th

Week 4

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – 10 x 1 OTM

 

(B1) Back squat – 3RM, 90% (of 3RM) x 3 x 2

(B2) Toes to bar – 3 x max unbroken set

 

(C1) Reverse barbell lunge – 3 x 6/side

(C2) Good morning – 3 x 6

 

(C) Row 400m @ 90% RPE x 3, rest  2.5 minutes in between

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 3RM, 90% (of 3RM) x 3 x 2

(A2) T bar– 3 x 6

 

(B1) DB bench – 3 x 6

(B2) DB row – 3 x 6

 

(C) 10 rounds

·      9 weighted push ups

·      12 DB snatch (heavier than last week)

·      rest ~45s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– 10 x 2 OT1.5M

 

(B) Deadlift – 3RM, 90% (of 3RM) x 3 x 2

 

 

 

(C) AMRAP in 9 minutes

·      6 power clean, 135/95lbs

·      10 wall ball, 25/18lbs

·      30 double unders

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 18

(A2) Hollow hold – 3 x 40s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weigh, if possible)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 45s

 

(C) light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 6/side (add weight)

(B2) strict pull up – 3 x 6

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 burpee box jump, 24/20”

·      7 push press, 115/75lbs

 

(D1) Hammer DB curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat - 3RM, 90% (of 3RM) x 3 x 2

(B2) SLDL – 3 x 6

 

(C) 4 rounds

 

·       75/55lb thruster – 18, 15, 12 & 9 reps

·       10/7 ski erg cals

 

(C1) V – ups – 3 x 18

(C2) ab wheel – 3 x 15