Week # 4 of 6
WEEK 4
Monday 10/3/2022
Strength
Back Squat
6 sets of 6, building
Conditioning
For Time:
120 Double Unders
60/50 Calorie Row
30 Pull Ups (Rx+ Chest to Bar Pull Ups)
30 Wall Balls (20/14)
Tuesday 10/4/2022
Strength
Power Clean and Jerk
3-3-3-3-2-2-2-2, building
Conditioning
Every 2 minutes for 10 rounds:
10 Alternating Dumbbell Clean and Jerk (50/35)
10 Burpees Over Dumbbell
Wednesday 10/5/2022
Strength
EMOM for 10 Minutes
Max Wattage Row or Bike
Note: compare to 9/21
Conditioning
25 minutes
40 on, 20 off
S1: Double Unders or Assault BIke
S2: Hand to Hand RKBS
S3: Box Step Ups
S4: No Push Up Burpees
S5: Rotating Forearm Plank
Thursday 10/6/2022
Strength
A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB/DB Front Rack)
A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)
A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)
Conditioning
15 minute alternating EMOM:
M1: 12 Thrusters (95/65, Rx+ 115/75)
M2: 15/12 Calorie Row
M3: 15-20 Sit Ups
Friday 10/7/2022
Strength
A1. Strict Supinated Chest to Bar Pull Up, Accumulate 26-36 reps in a few sets as possible
A2. Sumo Deadlift, 5-5-4-4-3-3, building
Conditioning
12 minute AMRAP:
1-2-3-4-5-6 reps of…
Toes to Bar
Power Snatch (75/55, Rx+ 95/65)
Saturday 10/8/2022
Strength
A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last week, max reps on the final/3rd set)
A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8/side, building
A3. Double or Triple Under Practice, 3 sets
Conditioning
15 minute alternating EMOM:
M1-M5: 1 Push Press + 1 Split Jerk
M6 – M10: 1 Split Jerk w/ 1 second pause in the dip and the catch
M11 – M15: 1 Split Jerk
