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WEEK 4 of 9

7th – 12th June 2021 


This week overview: 

Monday: Back squat week 4

Tuesday: Power snatch week 4

Wednesday: Gymnastics

Thursday: OH pressing 

Friday: Big Friday endurance WOD

Saturday: Pause Deadlifts

May be an image of 5 people, people standing and outdoors

MONDAY 7th June

STRENGTH:

Back squat week 4

Ensure you build into the first set of 75%.

2 x 8 @ 75%

1 x 3 @ 90%


WOD:

For time-

20-15-10-5-10-15-20

Goblet squats

USA KB swings

Sit ups 

Rx: 22.5/15kg DB 24/16kg KB

May be an image of 1 person, standing and indoor

TUESDAY 8th 

STRENGTH:

Power Snatch week 4

EMOM 4:

4 x High hang power snatch @ light/mod weight

Rest 2 mins

EMOM 4:

3 x Hang power snatch below knee @ mod weight

Rest 2 mins

EMOM 4:

2 x Power snatch @ mod/heavy weight 


WOD:

For Time-

15 Toes to bar

10 Overhead Squats @ (30/20)

15 Toes to bar

10 Overhead Squats @ (40/27.5)

15 Toes to bar

10 Overhead Squats @ (50/35)

15 Toes to bar

10 Overhead Squats @ (60/42.5)

May be an image of 1 person and indoor

WEDNESDAY 9th 

GYMNASTICS STRENGTH:

3 sets For Quality

A1. 6-12 False grip ring rows / 3-6 Strict pull ups 

A2. 8-12 Hollow body push ups 

A3. 15-20 Forearm Plank hips drops (drop hips straight down)


WOD:

For Quality

17 mins

10 High Box jumps 30/24”

5 HSPU (Strict or Kip)

30 Russian Twist @ 20/15kg plate 

THURSDAY 10th 

STRENGTH:

Overhead push complex

5 sets.

Rest as needed between sets.

3 push jerk + 1 split jerk (Aim to go heavier than last week)


WOD:

AMRAP 12*

2-4-6-8-10…

Power cleans @ 42.5/30kg

Shoulder to overhead 

*every 2 mins starting on 0:00 perform 25 DU/SU

May be an image of one or more people and indoor

FRIDAY 10th 

BIG FRIDAY

ENDURANCE WOD:

AMRAP 15

25 Wall balls

400m run / 500m row / 30/21 cal bike 

Rest 5 mins

AMRAP 15

25 Burpee broad jumps

400m run / 500m row / 30/21 cal bike 

May be an image of 4 people, biceps, people standing and indoor

SATURDAY 11th

Benchmark Saturdays

STRENGTH:

Pause Deadlifts

5 sets building.

6 reps all at tempo 21X1

WOD:

“Joshie” 

(Kipping pull up version)

3 rounds for time of:

Dumbbell snatches, 21 reps, right arm

21 Pull-ups

Dumbbell snatches, 21 reps, left arm

21 Pull-ups

Rx: 22.5/15kg DB 

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