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
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
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
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
Friday
Pump Stuff
Not For Time:
12-10-8-6-4
DB Bench Press
Barbell Bent Over Row
*try to increase weight each set
*rest :60 - :90 after each superset
Strict Press (4x6)
Week 4 (de-load)
EMOM x 12 Minutes
- 6 Strict Press (-20% off week 3 lifts)
- 10 KB High Pull (strict)
- 12/12 Banded Bent Over Rear Delt Flyes
