Week 4
Friday
AM - Row/AB MAP
10 sets @ 85-90%:
1 min Rowing
1 min rest
1 min AirBike
1 min rest
Air Dyne no monitor
PM - SN int + CJ mod + LEnd tester
Below Knee Hang Squat Snatch, work to a tough double - no dropping b/t reps
+
Power Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk, 1.1.1.2 every 90 sec x 8 sets - 4 sets @ 205lbs, 4 sets @ 225lbs
+
Every 2 minutes @ 100% x 4 sets:
12 Chest to Bar
9 Thrusters @ 115lbs
6 Bar Facing Burpees
*Record split time
*I want you to go in reverse order on sets 2 and 4 (i.e. burpees—>thrusters—>chest to bar)
Clean Complex got very tough, 225 felt like a max on the last 2 sets
+
48, 48, 50, 49. Hit chalk bucket with hand on 3rd set. Harder than I expected.
Saturday
AM - DL int (varied) + CP Battery Tester
Deadlift @ 315lbs, 2 touch n go every 20 sec x 10-20 sets - # of sets is ability dependent
+
10 rounds for time:
4 unbroken hang power clean @ 205lbs
4 unbroken kipping hspu to 10” deficit
PM - 10 min MAP x 3 (high gym)
10 min @ 90%:
Toes to Bar - 10,10,10,10,10,etc.
Wall Balls @ 20lbs to 10 ft - 3,6,9,12,15,etc.
—10 min rest
10 min @ 90%:
100 Burpees to 6” OH
AMRAP Alternating Pistols in remaining time
—10 min rest
10 min @ 90%:
15 hang power clean and push press @ 75lbs
20 deadlift @ 75lbs
25 box jump @ 24"
10 rft- 17 min, HSPU were about 13" deficit (didn't measure till after) but they were still relatively the easy part. Hang Cleans were tough from set 1. Breathing never got high at all. Hang Power is my worst version of any lift.
P.M.
Up to 24 Wall Ball + 10 Toes to Bar- all WB unbroken
100 Burpees in 7:45 + 40 Pistols
3 rounds + 25 reps
**7p.m. after a day of traveling with fam. no warm up but honestly felt pretty good untill the last piece. It was the worst, shoulders were burning like crazy with that hang clean to OH.
Monday
AM - Row/AB MAP
2 sets @ 85-90%:
5 min AirBike
5 min rest
5 min Rowing
5 min rest
Row Kept about 1:55/500m
PM - CJ int + SN mod + LEnd tester
A. Squat Clean and Split Jerk, work to a moderate single
B. 2 touch n go Squat Snatch @ 155lbs every 30 sec x 15 sets
C. 2 x 90 sec time cap @ 100%:
300m Row
AMRAP Thrusters @ 95lbs in remaining
3 min b/t sets
265 Cl&JB. Complete felt good, back started getting a hair tight but not bad.
First set- Row 57.7, 11 Thrusters
Second set- Row 56.8, 13 Thrusters
Honestly, didn't hurt too bad. Pace on row was about 1:35 which started to hurt but the thrusters felt find and didn't get my breathing any higher, just burned my legs.
Tuesday
AM - DL int (varied) + PChain + SL int + Core
A. Deficit Deadlifts @ 22X1, work to a challening triple - standing on 2” platform
B1. Good Mornings @ 50X0, 3 reps x 3 sets, 10 sec
B2. GH Raises @ 50X0, 4-6 reps x 3 sets, 2 min
C. Front Rack Barbell Reverse Lunge, 6-5-4/leg, 2 min b/t sets
A. Build to 355, felt pretty good. Got to 315 with clean grip no hook gripB. 185, 205, 205
C. on Ground
C. 185, 205, 225. Felt strong
PM - CF Tester
14.4
Wednesday
AM - MAP Low %’s (skills/core)
30 minutes @ 75%/moderate:
5 min No Push-up Burpees
4 min Rowing
3 min Alternating Step-ups onto 24"
2 min Single Unders
1 min Bear Crawl
About 62 burpees both times
Row around 2:02/500m
About 58 step ups
completed the rest
PM - IGT (potential + fatigued)
5 sets @ high effort:
5 pull-ups + 5 chest to bar + 5 bar muscle-up
2 min box jump overs @ 30"
3 min b/t sets
+
5 sets @ high effort:
25 Russian KBS @ 32kg
25 Air Squats
25 Push-ups
2 min b/t sets
35 Box Jump Overs every time- breathing got high but legs feeling heavy was limiter.
1:45, 1:35, 1:31, 1:30, 1:26- felt good
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