Week 4 (4/15)  

9^th – 15^th December 2019 

Block 1: Strength focus  

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Overview for this week: 

Monday: Back squat 

Tuesday: Deadlift cluster sets 

Wednesday: Gymnastics + engine 

Thursday: Power C&J & benchmark 

Friday: ‘Kalsu’ 

Saturday: Partner workout 

Sunday: Olympic lifting class / Rest day 

MONDAY 9^th DECEMBER 

STRENGTH: 

Back Squat 

5% heavier than last week. Last week of percentage back squats. No tempos this week.

3 sets of 3 @ 75%  

2 sets of 1 @ 90%  

Rest 2-3mins between sets 

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WOD: 

AMRAP 14

16 Alternating DB snatch 22.5/15kg

30 DU  

400m run (500/400m row / 30/21 cals bike) 

TUESDAY 10^th  

STRENGTH: 

Deadlift 

Cluster sets 

3 x (2.1.1) @ 80-90%  

Rest 15-20 seconds between each mini set and then 2-3 mins between clusters. 

Ensure form is spot on just like last week. No touch and go reps. Reset every time at the bottom and engage lats. 

Last week of percentage DL’s. 

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WOD: 

12 minute SKILL EMOM (40 secs work, 20 secs rest) 

Min 1: 40 seconds of heavy wall balls 12/9kg 

Min 2: 40 secs of Tall box jumps 30/24” 

Min 3: 40 secs of V-ups 

WEDNESDAY 11^th 

GYMNASTIC STRENGTH/SKILL: 

3 rounds For Quality  

10 hand release push ups 

8 strict pull ups/chin ups/ring pull ups (athlete choice) 

6 strict toes to bar 

4 wall walks 

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WOD: 

EMOM 20 

Min 1: 20 slam balls 

Min 2: 12/8 cal bike OR 200/160m row 

Min 3: 10 Double DB power cleans (mod-heavy) 

Min 4: 30 air squats  

(scale back numbers if needed to ensure you can complete) 

THURSDAY 12^th  

OLYMPIC LIFTING: 

Power Clean & Jerk waves 

3 waves 

Wave 1: 

3 reps @ 65% 

2 reps @ 75% 

1 rep @ 80% 

Wave 2: 

3 reps @ 70% 

2 reps @ 80% 

1 rep @ 85% 

Wave 3: 

3 reps @ 75% 

2 reps @ 82% 

1 rep @ 87% 

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WOD: 

Choose from either…. 

‘Isabel’ 

30 snatches for time @ 60/42.5kg

OR 

‘Grace’ 

30 clean & jerks for time @ 60/42.5kg

(10 min cap on both) 

FRIDAY 13^th  

Benchmark workout 

‘Kalsu’ 

For Time 

100 thrusters 60/42.5kg 

Every minute starting on 0:00 perform 5 burpees 

Time cap: 40 mins 

SATURDAY 14^th  

SKILLS: 

• Box jumps overs 
• Ground to overhead 
• Pull up scaling 

WOD: 

‘Black Friday’ pairs workout 

(30 minute cap) 

For Time (with a Partner) 

200 Box Jump Overs (24/20 in) 

150 Wall Balls (9/6kg) 

100 Ground-to-Overheads (45/30kg) 

75 Bar Over Burpees 

50 Pull-Ups 

Partition the work any way you like. 

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SUNDAY 15^th  

Olympic lifting class or rest day