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
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
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)
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
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
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