Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
3 Rounds
1 min Machine
30 Bodyweight Walking Lunge
10 Barbell Good Mornings, 45/35 lbs
10 Snatch Grip Push Press, 45/35 lbs
10 Muscle Snatches
Weightlifting
Week 4
I. Every 2 minutes x 5 sets: Push Press
3 x 2 reps @ 80%
2 x 1 reps @ 70 - 75%
1 x 1 reps @ 75 - 80%
1 x 1 reps @ 80 - 85+%
% based on 1 RM Push Press
II. Dumbbell Conditioning
2 Rounds for Time
RX
30 - 20 - 10 DB Squat Snatch
Rest 3 mins between each round.
Male 35 - 50 - 70 lbs
Female 25 - 35 - 50 lbs
Scaled
16 - 12 - 8 DB Squat Snatch
Rest 3 mins between each round.
Male 35 - 50 - 50 lbs
Female 25 - 35 - 35 lbs
III. 3 sets
10 Back Rack Deficit Reverse Lunges (R)
10 Back Rack Deficit Reverse Lunges (L)
Rest 2 mins between sets
Deficit is a 3 inch plate. Complete 10 reps all on one leg before starting the other.
Add weight from last week but you still should not be in danger of failing.
Final week with the deficit so go as heavy as possible today.
Conditioning
For Time
75 Wall Balls
50 Sit Ups
25 Overhead Squats
(Option to continue) Rest 5 minutes
For Time
25 Overhead Squats,
50 Sit Ups
75 Wall Balls
Accessory Work
3 Rounds for Quality
10 Romanian Deadlifts, pick load
20 Banded Good Mornings
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