111323-111723
Monday
Deadlift
Week 4 (de-load week)
4x4
***:03 pause at the knee on the way up***
Work between 65% - 75%
Build or stay at one weight but don't go past 75%, working at 70% for all 4 sets would be ideal.
Pace Breaker (Time) For Time: 100-75-50 Double Under 30-20-10 Single Arm Hang DB(1) Clean and Jerk (switch every 5 reps) 50/35 ***200m Run After ea/round 12 Min Cap Fitness : 150-100-75
35/20
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Tuesday
Overtime 6 Rounds For Time: 12 Toes To Bar 10 Push-Up 8 Burpee Box Jump Over 24/20" 6 Pull-Up *rest :60 between rounds Fitness: 15 AbMat Sit-Up 10 Push Up 8 Burpee 6 DB(2) Bent Over Row RX+ 10 Strict HSPU 6 Bar Muscle Ups Cap = 22 Minutes
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Wednesday
Back Squat
Week 4 (de-load)
Pause Back Squats
6x4
:03 Pause at the bottom of the squat**
Stay Under 75%
Moving On For Time: 30/24 Calorie Echo Bike 30 Front Squat 135/95 Fitness: 30 DB Front Squats RX+ 185/125 Cap = 7 Minutes
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Thursday
Hidden Treasure
With a partner
AMRAP 26 26/20 Calorie C2 Bike 50' Hand Stand Walk 26 AbMat SitUp 26/20 Calorie Row 50' Hand Stand Walk 26 AbMat SitUp 26/20 Calorie Ski Run 200m (Each) 4 Rope Climb Run 200m 4 Rope Climb Run 200m 26/20 Calorie Ski
Fitness:
2 Wall Walks, :30 Plank, :30 Plate/DB OH hold
8 Rope Pulls, 8 Strict Pull Ups
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