Week 4

Strength: Only 1 squat session this week followed by another 3 weeks of 3 sessions to follow

Gymnastic Skill: Week 4, bar muscle up progression

Monday

A. Strength

E3MOM 5×5 Back Squat@70/80% no more!!!

B. Conditioning

AMRAP 14
24 Double Unders
12 Deadlifts@50/35kg
9 Hang Power Clean@50/35kg
6 Push Jerk@50/35kg
Score = Time

Tuesday

A. Strength

E3MOM 5×5 Deadlift@80% 

B. Conditioning

For Time:
In Pairs
10 Rounds
20 Russian Swings@32/24kg
20 Box Jumps@20/24″
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Over Bar Burpee
30 [email protected]/30kg
Score = Time

Thursday

A. Strength

EMOM 15
1 Clean and Jerk@80%

B. Conditioning

For Time:
30-20-10
DB Push [email protected]/15kg
Pull Up
Press Up
Score = Time

Friday

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Goblet Squats@24/16kg
26 Synchronised Burpees
800m Row
26 Synchronised Goblet Squats@24/16kg
13 Synchronised Burpees
Score = Time

Saturday

Conditioning

AMRAP 20
10 Left Arm DB [email protected]/15kg
20 T2B
10 Right Arm DB [email protected]/15kg
15 Pull Ups
10 Alternating DB Squat [email protected]/15kg
10 Bar Muscle Ups

Sunday
Main Class

A. Weightlifting

E2MOM 5×3 Hang Squat Clean@70% of 1RM Clean

B. Conditioning

EMOM 30
1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row

Conditioning

MONDAY/TUESDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box@24/20″

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or 200m Run
2 – 10-1 Wallballs@14/9kg

WEDNESDAY/THURSDAY

For Time:
In Pairs
100/75 Calorie Row
100 Double Unders (both owe 100reps but can be broken up)
80 Over Erg Burpee
80 Alt DB [email protected]/15kg
60 Syncronised Sit Ups
60 [email protected]/15kg
40 Calorie Row
40 Alt DB [email protected]/15kg
20 Over Erg Burpee
20 [email protected]/15kg
Score = Time

Coaches Notes:
Sit Ups – Touching in front of feet at the same time.

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 Box Jumps@24/20″
5 – Rest