Week 4

September 21 - 27th

Day 1

A. 4 x AMRAP (-1) cgbp 220#, rest 2-3min btw sets  7/6/6/5

B. 4 x AMRAP (-1) weighted pull-ups @ 50#, rest 2-3min btw sets  5/5/5/5

C. 1 set strict hspu to failure  7 reps

+

D. Aerobic Power Intervals  3:33.5 (1:46.7), 3:33.4 (1:46.7), 3:33.3 (1:46.6)

5 x 1000m row, rest 3:50 btw sets   3:33.6 (1:46.8)

E. 10min flexibility

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  17, 18, 16, 14, 13, 13cal

A2. 12sec sled push @ 3225#, rest 2min then back to A1, x 6 
79’2, 85’, 71’, 66’, 64’, 64’

PM

A. 10-15min Clean & Jerk Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 clean & jerk  135, 185, 205, 225, 245, 255, 265F, 265F

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 80% effort

1 clean & jerk @ 85% (215#)  2+45 DU

2 rope ascents

100 double unders

rest 5:00

+

100 wall balls for time  25-20-15-10-5-5-20  4:04

D. body maintenance 

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 285#, rest 30sec then A2  3-3-3-3

A2. 100’ sled tow w/long straps – 325#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

10 sit-up-stand-up w/ 25# bumper

10 back extensions

D.  Practice flexibility

Day 4

Rested

Day 5

A. 10min to build single rep back squat… 315, 345, 365, 385pr

B. For time @ 80-85% effort

3-5-7

back squats @ 80% of A  305#  5:18

34” box jumps

rest 6-8min then C

C. For time @ 85% effort

7-5-3

back squats @ 85-90% of A  330#  12:53

34” box jumps

D. 10min flexibility  This sucked a lot.

Day 6 & 7

Active rest/recovery