Week #4 of 6
Monday 3/21/2022
Strength
Front Squat
7 sets of 3, 2.5-5lbs heavier than last week, max reps final set
Conditioning
3 Rounds For Time
15 Hang Clusters (75/55, Rx+95/65)
30/25 Calorie Row
Tuesday 3/22/2022
Strength
A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (2.5-5lbs heavier than last week)
A2. Deadlift, 5 sets of 5, across, 5-10lbs heavier than last week
Conditioning
12 minute AMRAP:
2 Strict Toes to Bar (Rx+ 1 Bar Muscle Up)
4 Box Jump Overs
8 Alternating Dumbbell Snatch (50/35, Rx+ AHAP)
Wednesday 3/23/2022
Partner Conditioning
30 minute AMRAP:
50 American Kettlebell Swings (24/16, Rx+ 28/20)
50 Wall Balls (20/14, Rx+ 30/20)
50 Burpees
Note: Partition reps as desired
Strength
Thursday 3/24/20222
8 sets, building
1 Snatch Pull w/ pause below the knee + 1 Hang Squat Snatch
Conditioning
30-20-10 reps for time of:
Power Snatch (45/35, Rx+75/55)
Overhead Squats
Calorie Row
Friday 3/25/2022
Strength
A1. Split Jerk w/ 1 second pause in the catch, 5 sets of 2
A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-11/side, across
Conditioning
15 minute AMRAP
5 Deadlifts (135/95, Rx+155/105)
10 Push Ups
30 Double Unders
Saturday 3/26/2022
Strength
A. Bench Press
4 sets of 10, across (2.5-5lbs heavier than last week)
Note: max reps final set
B. Back Squat
4 Cluster Sets of 3-2-1, across
Note: no more than 10 seconds rest b/w reps
Optional Accessory:
C1. Deficit Push Ups, 3 sets of max reps
C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across
C3. Pike Overs, 3 sets of 8-10/side
C4. Hollow Flutter Kicks, 3 sets of 30-40
