Week #4 of 6
WEEK FOUR
Monday 5/9/2022
Strength
Deadlift
3-3-2-2-2-2-2, building
Conditioning
4 Rounds For Time:
12 Alternating Single Arm Devil’s Press (50/35)
500/400 m Row
Tuesday 5/10/2022
Strength
A1. Push Up, 4 sets of max reps, aim to accumulate total 52 reps (Rx+ Strict Ring Dips)
A2. Dual DB/KB Front Squat, 4 sets of 10-14, across
Conditioning
16 minute AMRAP:
4 Shoulder to Overhead (115/75, Rx+ 135/95)
6 Wall Balls (20/14)
24 Double Unders
Wednesday 5/11/2022
Conditioning
30 minute AMRAP:
1 TGU/side (24/16)
5 Goblet Muscle Cleans
10 American Kettlebell Swings
15 Sit Ups
20 Plate Russian Twists
Thursday 5/12/20222
Strength
A1. Back Rack Reverse Lunge, 4 sets of 8/side, across (2.5-5lbs heavier than last week)
A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)
Conditioning
For Time:
50 Calorie Row
40 Deadlifts (135/95, Rx+ 225/135)
30 Toes to Bar
Friday 5/13/2022
Strength
In 20 minutes, build up to a heavy complex of:
1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat
Conditioning
Every 3 minutes for 5 Rounds:
10 Single Arm Dumbbell Clean and Jerks (50/35)
10 Box Jumps (24/20)
10 Burpee
Saturday 5/14/2022
Strength
A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)
B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)
B2. Ring Dip Support Hold, 3 sets of max holds for quality
Conditioning
For time, complete 9 rounds:
9 Pull Ups
12 Alternating Russian Kettlebell Swings
15 Air Squats
Buy Out: 1 Mile Run
