PROGRAMMING WEEK 4 of 9
26th – 31st October
The 4th 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 9th 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.
This week’s overview:
Monday: Back squat week 4 / ‘Oh No, Curtis P’
Tuesday: Snatch week 4
Thursday: Clean & Jerk week 4
Friday: Engine / Aerobic
Saturday: Functional Body building / Halloween Partner WOD 🎃
MONDAY 26th OCTOBER
Back squat cycle week 4
2 x 8 @ 75%
1 x 3 @ 90%
Rest at least 3 mins between working sets.
‘Oh no, Curtis P’
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.
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.
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%.
7 min AMRAP
2-4-6-8-10-12-14…. etc etc
Toes to bar
DB snatch 1 x 22.5/15kg
3 rounds for quality
20 sec side plank rotations each side (optional weighted)
20 sec arch hold
15-20 sec L-sit
5-10 strict pull ups
With a Running Clock in 16 minutes
20 Handstand Push-Ups Buy In
Then, AMRAP in remaining time:
10 Box Jumps (24/20 in)
10 Push ups
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%
20-18-16-14-12-10-8-6-4-2 Reps For Time of:
American Kettlebell Swings (24/16 kg)
Time Cap: 20 minutes
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.
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
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.