Week #4 of 6
WEEK 4
Monday 6/27/2022
Strength
Back Squat
4 sets of 7, across (2.5-5lbs heavier than last week)
Then perform 1 set of max reps at 80% of weight used.
Conditioning
Every 90 seconds for 6 Rounds:
5 Power Cleans (95/65, Rx+ 135/95)
5 Front Squats
5 Shoulders to Overhead
Tuesday 6/28/2022
Strength
Every 2 minutes for 10 sets complete:
2 Squat Snatches, across (2.5-5lbs heavier than last week)
Conditioning
12 minute AMRAP:
2 Power Snatches (75/55, Rx+ 115/75)
4 Pull Ups (Rx+ 2 Bar Muscle Ups)
8/6 Calorie Row
Wednesday 6/29/2022
Conditioning
30 minute AMRAP:
10 Alternating Dumbbell Ground to Shoulder
10 Goblet Dumbbell Thrusters (5/side)
20/16 Calorie Row
Thursday 6/30/20222
Strength
A1. Tempo Front Squat (32X1), 5 sets of 5, across (2.5-10lbs heavier than last week)
A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)
Conditioning
5 Rounds For Time:
10 Burpee Box Jump Overs
10 Toes to Bar
20 Wall Balls (20/14)
Time Cap: 15 minutes
Friday 6/31/2022
Strength
A1. Romanian Deadlift, 4 sets of 8, building (finish 2.5-5lbs heavier than last week)
A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 28 reps
Conditioning
4 Rounds For Time:
10 Right Arm Dumbbell Snatch (50/35)
10 Right Arm Overhead Dumbbell Reverse Lunges
10 Left Arm Dumbbell Snatch
10 Left Arm Overhead Dumbbell Reverse Lunges
50 Double Unders
Note: Use the same dumbbell for both snatches and lunges.
Saturday 7/1/2022
Strength
A1. Tempo Bench Press, 4 sets of 10-12 (31X1), building
A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building
A3. Hollow Body Hold, 4 sets of max holds
Conditioning
For time:
40 Push Ups
40 Ring Rows (Rx+ Feet Elevated)
1 Mile Run
40 Sit Ups
40 Wall Balls
