Week 4

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @270 - let me know if you fail a set - once you fail a set this will be switched up slightly

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 5 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 60s between arms - same weight or small increase from last week 

+

Strict HSPU amrap unbroken reps; rest 2:30 x 3 sets

Tuesday:full body cp / oly battery / core

A. Clean and jerk clusters 200lb 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00 .

B. 1 Power Snatch + 1 Hang Snatch + 5 OHS 95-115lb x 3 sets rest 2:30

C1. 10 strict TTB rest 15s

C2. FLR on rings 60s x 3 rest 1:30

Thursday: Cyclical MAP - This shouldn't be super hard, just want to get breathing high

8 Sets @ 85%:

1 Minute Run

1 Minute burpees

1 Minute alternating step ups 20"

+

10s L hang

50s arch body hold x 3 sets rest 90s 

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 5, 1, 4, 1, 3 rest 2:00

B. Squat Snatch 150lb 1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Rear Elevated Split Squat holding DBs 6-8/leg @30x1 rest 60s btw legs x 4 sets 

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

8 toes to rings

10 push ups

20 Double unders

100ft broad jump

rest 2:00