W4P10

Week 4

Friday

AM - Row high %’ int's

3 sets:

500m Row @ 90%

500m Row @ 50%

250m Row @ 90%

2 min rest

PM - SN int + CJ int + Open 2015 prep

A. Power Snatch, quickly work to a moderate single

B. Power Clean, quickly work to a moderate single

C. 15.4 prep/practice

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Weighted Pronated Pull-ups @ 50X0, work to a 3 RM

B. EMOM x 20 mins:

3-4 Strict Pronated Chest to Bar

4-6 Strict HSPU (switch this do clapping push-ups if 15.4 has lots of S2OH or has HSPU)

C. 50 Alternating TGU’s @ 24kg KB - alternate arms every 5 reps

PM - MAP 60/60 + 120/120

4 sets @ 85-90%:

1 min Shuttle Running

1 min rest

1 min Burpees to 6” OH (swap in another movement if burpees are in 15.4)

1 min rest

+

2 sets @ 85-90%:

2 min KBS @ 16kg

2 min rest

2 min AirBike

2 min rest

Monday

AM - 20 min Low %’s

20 min @ 75%/moderate:

1:30 min AirDyne

1 min Front Bridge

1:30 min AirDyne

1 min Single Unders

PM - Open 2015

15.4

+

10 min AirBike/Row Recovery

Tuesday

AM - AirBike high %’s

45 sec AirBike @ 90-95% x 15 sets, 90 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 2 Ring Muscle-ups + 10 sec L Sit on Rings

2nd - 2 R Arm TGU’s @ 32kg

3rd - 2 Rope Climb to 15ft - use legs

4th - 2 L Arm TGU’s @ 32kg

+

3 sets:

3 Weighted GH Raises @ 30X0

10 sec rest

7 Weighted GH Raises @ 10X0

2 min rest

+

Stir the Pot on Swiss Ball, 1 min movement x 3 sets, rest as needed

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 2 reps @ 84% RM x 6 sets, 2 min

B. Deadlift, work to a max - double overhand/no hook grip

C. 3 Position Hang Squat Snatch (high hang, above knee, below knee), 1 rep per position x 7 sets, 1 min - start @ 135lbs, add 5 lbs per set

D. Power Clean. Above Knee Hang Power Clean. Split Jerk. BTN Split Jerk, 1.1.1.1 every 90 sec x 7 sets - start @ 175lbs, add 5 lbs per set

PM - MAP 7/7 x 3

Ask me what to do here