Week 4

SESSION 1

This is a deload week with 4 training sessions.  Enjoy and try to be in and out of the gym in less than 60 minutes.

Strength:

1) Back squat: Work up to a heavy single in 10 reps or less.

*This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

Work Capacity: 10 rounds (30 minutes) – EMOM, complete:

-Minute 1 = 150m row

-Minute 2 = Max rep strict HSPU

-Minute 3 = 1-3x rope climb, legless

*I am leaving a little room for you guys to choose the difficulty of the session. For the rope climbs, try to keep them legless and hit multiple reps the first few rounds, but if you have to go to single, normal rope climbs in the later rounds, feel free.

Core: 1 round:

-max rep unbroken toes to bar.

SESSION 2

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 1x split jerk behind the neck (Work up to a heavy single)

-Even minute: max rep strict chin up (Reverse grip and if you can get over 10 reps EACH round, make them weighted)

Work Capacity: Complete as many rounds as possible 12 minutes of:

-3x squat cleans (135#/95#)

-5x burpees over the barbell

-7x toes to bar

Conditioning (Optional): 20 rounds:

-30 second max effort row

-30 seconds rest

SESSION 3

Strength:

1) Pause front squat: Work up to a heavy single in 10 reps or less.

* Same protocol as Monday’s strength. This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

2: Box jump: 10 minutes to establish a max height.

Work Capacity: 5 rounds – Every 3 minutes, complete:

-45x double unders (Modify as needed so you don’t work more than 40 seconds)

-15x wallball (20#/14#)

-10x ring push up

SESSION 4

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 5x bench press (Work up to a heavy set of 5)

-Even minute: 20m seated sled/prowler pull (Tie a rope to a weight/sled/prowler, extend it 20m, sit down and pull it towards you as fast as you can. Choose a weight that you can accomplish this is 40 seconds or less.)

Work Capacity: Complete 18-15-12-9-6-3 reps of:

-Calories on Assault bike

-Burpee box jump overs (24in/20in)

Conditioning (Optional): 6 rounds:

-50m sandbag hill sprint (you choose the weight)

-Rest as needed

*50m is a guideline…use the steepest, most intense hill you have access to.