PROGRAMMING WEEK 4 of 9  

26^{th –} 31^st October  

The 4^th week of this cycle. 💪 

This 9 week cycle will be aiming to build strength in the back squat, the Olympic lifts and also overhead pressing movements. The 9^th week will be a test week. 

We’ll also continue on with the Friday engine workouts, where we will retest ‘Bex’ on the last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session! 

After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.  

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This week’s overview:  

Monday: Back squat week 4 / ‘Oh No, Curtis P’ 

Tuesday: Snatch week 4 

Wednesday: Gymnastics  

Thursday: Clean & Jerk week 4  

Friday: Engine / Aerobic 

Saturday: Functional Body building / Halloween Partner WOD 🎃 

MONDAY 26^th OCTOBER 

STRENGTH: 

Back squat cycle week 4 

2 x 8 @ 75% 
1 x 3 @ 90% 

Rest at least 3 mins between working sets. 

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WOD: 

Benchmark workout 

‘Oh no, Curtis P’ 

For Time 

100 Curtis P’s (42.5/30kg) 

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. 

With a running clock, as fast as possible perform the prescribed work. Complete each complex unbroken. Rest as needed between each complex. 

Score is the time on the clock when the last Curtis P complex is completed. 

Pick a very steady pace. Prior to the start of the WOD, athletes should decide on how many unbroken reps they’ll perform, and how much rest between sets they’ll take. This is a workout where athletes should have a game plan—don’t wing this one. 

Scaling Options 

Scale the load on the barbell and/or the overall volume (total number of repetitions) as needed so the workout feels tough, but also doable. If an athlete has to stop for minutes at a time in order to recover, the load is too heavy and/or the volume is too high. 

TUESDAY 27^th  

STRENGTH: 

Snatch cycle week 4 

Hang power + OHS 

1 x 1 + 3 @ 50% 

1 x 1 + 3 @ 60% 

1 x 1 + 3 @ 65% 

2 x 1 + 3 @ 70% 

More work for the OHS, build on last week with more volume this week. Next week %’s will go up above 70%.  

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WOD: 

7 min AMRAP 

2-4-6-8-10-12-14…. etc etc  

Toes to bar  

DB snatch 1 x 22.5/15kg  

WEDNESDAY 28^TH  

GYMNASTIC STRENGTH: 

3 rounds for quality 

20 V-ups 

20 sec side plank rotations each side (optional weighted) 

20 sec arch hold 

15-20 sec L-sit 

5-10 strict pull ups 

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WOD: 

With a Running Clock in 16 minutes 

20 Handstand Push-Ups Buy In 

Then, AMRAP in remaining time: 

20 Double-Unders 

10 Box Jumps (24/20 in) 

10 Push ups 

THURSDAY 29^TH  

STRENGTH: 

Clean & Jerk week 4  

Clean + Jerk 

1 x 2 + 1 @ 60% 

1 x 2 + 1 @ 70% 

1 x 2 + 1 @ 75% 

2 x 2 + 1 @ 80%  

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WOD: 

‘B.S.’ 

20-18-16-14-12-10-8-6-4-2 Reps For Time of: 

Burpees 

American Kettlebell Swings (24/16 kg) 

Time Cap: 20 minutes  

FRIDAY 30^TH  

AEROBIC WOD: 

AMRAP in 40 minutes 

(2 mins on / 2 mins off) 

In a 2 minute window, perform: 

8 Wall Ball Shots / Ball Toss (9/6kg) 

8 Deadlifts (40/30 kg) 

8 Power Cleans (40/30 kg) 

8 Shoulder-to-Overheads (40/30 kg) 

Max Calorie Row / Bike / Run metres (in the remaining time) 

Score is the total number of cals or metres. 

SATURDAY 31^ST  

STRENGTH: 

Functional body building  

3 sets. Rest 60-90 secs after each set. 

A1: 8-12 Decline push ups (feet elevated) 

A2: 5-10 Strict supinated pull ups 

A3: 30-45 sec plank march  

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PARTNER WOD: 

‘Team Halloween’ 

For Time (with a Partner) 

75 Medball jumps over pumpkin (use slamball/medball) 

50 Pumpkin Push Presse 

100 Pumpkin Goblet Squats 

50 Box Jumps  

75 Pumpkin Squat Cleans  

Use a medicine ball (20/14 lb) as your pumpkin 

Break up the work as needed between partners. Start with the “pumpkin” (medicine ball) on the ground for the lateral jumps (over the pumpkin). After the lateral jumps, working partner must have the pumpkin. Partner A must pick the medicine ball up to begin the push presses.