Week 04

Barbell Strength

Cycle 4

High Rep: Work to 10 Rep. Max.

Low Rep: Work to 3 Rep. Max.

DAY 1

Back Squat

DAY 2A

Snatch

DAY 2B

Overhead Press

DAY 3

Front Squat

DAY 4A

Overhead Press

DAY 4B

Clean & Jerk

DAY 5A

Clean

DAY 5B

Deadlift

Endurance

#7

Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Power Snatch
5, 10, 15, 20, 25,
30, 35, 40, 45, 50
2xJump Rope

#38

1 Round

10 Step ups
10 Burpees
20 Wall Balls
20 KB Swings
10 Burpees
10 Step ups

#47

5 Rounds

12 Deadlift
9 Hang Power Clean
6 Push Jerk

#25

EMOM for 12 min

EVEN – 6 Burpees
ODD – 20 2xJump Rope

#14

AMRAP in 8 min

10 Pull ups
10 KB Deadlift

Cardio

Day 1

8 Rds:
5 Burpees
250m Row

Day 2

20 min Tabata:
Jump Rope

Day 3

5K (3.1 miles) Run

Day 4

8 min of Running
8 min of Walking Lunges

Day 5

18 min AMRAP:
250m Row
30 Jump Rope
10 Burpees

Bench Press

Bench Cycle 4 – Target Weight Cycle 4

Day 1

Light
12, 12, 12
at 60% target weight

Day 2

Medium
5, 5, 5, 5
at 75% target weight

Day 3

Heavy
3, 3, 3, 3, 3
at 90% target weight

Weekly Challenge

100 Burpee Challenge

Complete 100 Burpees in the shortest amount of time as possible!