Sat
10 Rounds
Alternate Exercises
10 Deadlifts 225/155 RX+ 275/185
28 Push Ups
44 Double Unders
200M Run (Partner 1)
200M Medball Run (Partner 2)
Sun
10 Rounds
2 Clean and Jerk 185/135
10 TTB/Pull Ups* – RX+ 3 Muscle Ups
10 Burpees
100M Run
*Even Rounds TTB
Odd Rounds Pull Ups
Monday
Wendler Week 4
Strict Press 3×5
&
Back Squat 3 x 5
This is a “deload” week.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy
Metcon:
12 Min AMRAP
75 Thruster 75/55# – Pick a weight you think you can finish the 75 in about 5 Min.
330 M Run
45/35 CAL
Max HSPU in remaining time
Score Cals + HSPU
Tuesday
4 Min EMOM – 30-40% of 1RM
1 Snatch High Pull
1 High Hang Snatch
1 Low Hang Snatch
1 Min Break
4 Min EMOM 60-70% of 1RM
3 Position Pause Snatch (Pause Below Knee, Above Knee, Pockets)
1 Min Break
8 Min EMOMish (get 6-10 Reps over 8 Min)
1 Snatch Building to a heavy single for today
Metcon:
20 Min AMRAP
Add 5 reps each round
5-10-15-20-25….
Burpees
Wall Balls
KB Swing 70/53
Front Rack Step Back Lunge w/ Single KB
RX+ 1 PegBoard after each round of lunges.
Getting through the round of 25 is 75 of each
Wednesday
6 Rounds
3 Min Work 3 Min Rest
4 Bar Muscle Ups (Sub 4 Strict Pull Ups)
8 Box Jump Over
Max Calories Row/Bike/Ski – Scale so that you have about 90sec – 2 Min to row each round
Thursday
Wendler Week 4
Bench Press 3 x 5
This is a “deload” week.
The goal isn’t to PR today.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy
Metcon:
2 Rounds – Each with a 15 min Cap
330M Run
30 Air Squats
30 Push Press 95/65
30 Air Squat
30 Hang Cleans 95/65
30 Air Squat
30 Sumo Deadlift High Pull 95/65
30 Air Squat
30 Handstand Push Up
3 Min Break (start break when you finish the 30 HSPU or at 15 Min)
Score time when done w/ 2nd round.
If you didn’t finish HSPU, score 33Min + # of HSPU remaining for seconds.
Friday
Metcon:
“Bull”
Two rounds of:
• 200 Double-unders
• 135/95 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile
or
Bull Broken Up
10 Rounds
40 Double Unders
10 OHS
10 Pulll Ups
330M (1 Lap Run)
