Week # 4 of 6
Monday 4/29/2024
Strength
Back Squat
Accumulate 28 reps at 80% of weeks 1’s single
Conditioning
1,000/800m Row
10 Rounds For Time
5 Push Ups (Rx+ 10)
10 Air Squats
1,000/800m Row
Tuesday 4/30/2024
Strength
A1. Power Clean, 4 sets of 1-1-1-1, building
A2. Weighted Chin Up, 4 sets of 5-7, across
Conditioning
5 Rounds For Time
20 Alternating Dumbbell Snatch (50/35)
10 Pull Ups
50 Double Unders
Wednesday 5/1/2024
Conditioning
25 minute AMRAP
300/250m Row
10 Burpees Over Rower
10 Box Step Up (Rx+ KB loaded)
10 Goblet Clean (24/16)
Thursday 5/2/2024
Strength
5 sets
2 Push Press + 2 Push Jerks, building
Conditioning
10 Rounds For Time
1 Power Clean and Jerk (135/95, Rx+ 185/125)
5 Handstand Push Ups (Rx+ Strict)
Friday 5/3/2024
Strength
A1. 2 Hang Power Snatch + 1 Overhead Squat, 4 sets, building
A2. Pistol Squat Practice, 4 sets of practice
Conditioning
5 Rounds
2 minute AMRAP
7 Hang Power Snatches (75/55, Rx+ 115/75)
7 Toes to Bar (Rx+ 3 Bar Muscle Ups)
Wall Balls w/ remaining time
1 minute REST
Saturday 5/4/2024
Strength
A1. Dumbbell Deficit Push Ups, 3 sets of max reps
A2. Single Arm Ring Row, 3 sets of 8-10/side
A3. Forearm Plank Bodysaw, 3 sets of 8-12
Conditioning
EMOM for 15
M1: 6-8 Burpee Dumbbell Clean (2×50/2×35)
M2: Accumulate 30 second in L-sit
M3: 8-10 Calorie Assault Bike
M4: 20-30 Walking Lunge
M5: 10-12 Calorie Row
