WEEK 4
MONDAY
Chin Ups: 6-4-3-2-1-6 AHAP
10@2.5/6@15/4@20/3@-25/2@25/1@40/6@12.5
2a. 3×8 Bent Over Row: 83/93/103
2b. 3×10 Lat-Pullovers: 15/20/20
3a.. 3×6 each YTW on Rings, TRX, or on incline bench with light DBs @5#
3b. 3×8-12 each Alternating DB Curl at 15#
A. Snatch 1×3@60%, 1×3@65, 1×3@70%
103(47).111(50),120(55)
B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch. 63kg
C. SqT Program Week 4
Back SqT
1×8 @65
1×8@70
1×6 @80
1×6 @85
Front SqT
1×5 @70
1×5@75
1×5@80
1×5@85
D. EMOM x 10
8 kb Swings (heavy) + 8 burpee touch’s
E. Assistance Work
2 x (each arm) KB rotational stretch x 10 reps each direction
*laying on your back on ground, arm up in air locked out, 10 twists internal and external
**will post video to group of this in the am
2 x 1 min armbar stretch’s with KB
3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting kb fall – start light first time doing stretch and for these 3, 1 minute sessions)
3 x 12-15 plate side raises, to overhead, rotating shoulder as you reach up and rotate back as arms come down
3 x 1 min weight plank hold (heavy)
A. Pull program 4.1
B. Snatch perventages off 172
C. Snatch complex climbed to 138 then went to just barbell work.
D. Added light gymnastics volume: CTBs and legless
E. Back squat off 302, front squat off 275. Completed.
F. EMOM: missed 8th minute. Rested rest of that minute and then completed the final two rounds. Done at 70#. Being a pussy. Should’ve burpeed faster.
G. Partial mobility work. Will make up what I missed Tuesday.
Running Program
–for the Week; down to 2 sessions for a while
First Session
1. 4 x 40m. These are fast and smooth. Work on reaction off the line. Recovery is a walk back to the start line plus an extra 30 seconds.
2. Easy 2minute run on grass
3. 4 x 40m. Same rest period. If you need more take it.
4. 10min run with a 10sec surge every minute.
5. Cool down