Month 13: Week 4 (Intensity Deload w/Technique Focus)

 

DAY 1

A. 3 Round Superset (30 Seconds rest btwn exercises/2 Minutes rest between rounds)

  • Back Squat ~75% x 3
  • Broad Jump x 3
    • Rebounding allowed for those who have a minimum: BW Back Squat

B.  2 Round Superset (no rest btwn exercises/60 Second rest between rounds)

  • Cossack Squat x 10 (5/side)
    • can add weight under chin--only as wide and as far down as feels comfortable
  • Hip Bridge x 20

C.  2 Round Superset (30 Seconds rest btwn exercises/60 Second rest between rounds)

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Medium Grip Bench Press

  • 2 Sets x 10 ~55% (moderate w/ ~4-5 left in tank)
    • rest 2 minutes between sets

B. Ring Row

  • 2 Sets x 10-20 ~4-5 left in tank
    • moderate angle 
    • protract shoulder blades at bottom
    • rest 2 minutes between sets

C. 2 Round Superset (60 Seconds rest btwn exercises and between rounds)

D. Row/Airdyne x 10 Minutes *just above conversational pace, but not max

DAY 3

A. 3 Round Superset (30 Seconds rest btwn exercises/2 Minutes rest between rounds)

  • Conventional Deadlift ~75% x 3
  • Box Jump x 3
    • tall, but land softly in an above parallel squat

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • Side Plank Reach Thru x 10-20 (5-10/side)
  • 2-arm Farmer Carry x 50 Meters/side
    • moderate FC hanlde, DB, or KB pairs
    • slight bend in elbows with upright posture

C. 4 Rounds: 30 Seconds Work: 30 Seconds Rest

  • 1st Minute: Split Jump (alt sides/rep)
  • 2nd Minute: Kettlebell Swing (overhead) 24kg/16kg 
  • 3rd Minute: Wall Ball 20#/14#

*can stagger stations for equipment purposes

DAY 4

A. Paused Front Squat

  • 65% 3 Sets x 3
    • 2-second pause in the bottom
    • rest 2-3 minutes between sets

B. 2 Rounds Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • 1-arm High Pull x 10/side ~4-5 left in tank
    • same weight for more volume than last week, unless you can keep great form with slightly more weight
  • Reaching Sit Up x 10-12 (light to moderate)
    • reach high at the top

C. 4 Rounds For Time 

  • Power Clean x 10 115#/85# 
  • Double Under x 30
  • Burpee + Lateral Box Step Over x 10 (5/side)

DAY 5

A. I's Y's T's U's

  • 3 Sets x 5/letter (light)

B. Push Press

  • 2 Sets x 10 ~55% (moderate w/ ~4-5 left in tank)
    • rest 2 minutes between sets

C. 15 Minutes MISS "Moderate Intensity Steady State"

  • Run x 300 Meters
  • Overhead Squat 95#/75# x 15
  • Bear Crawl x 30 Meters
  • Sumo Deadlift High Pull 95#/75# x 15
    • just above conversational pace--maintain great tempo/technique with the barbell

D. Walk Cool Down 

DAY 6

A. Snatch (floor)

  • 80% x 2, 83-85% 3 Sets x 2
    • add weight as able within the given range over the last few sets

B. Front Squat + Push Press + Power Jerk + Split Jerk

  • 58-60% 3 Sets x (4+3+2+1)
    • % of C&J

C. 30-20-10

  • 1-arm Snatch 50#/30# (15/side - 10/side - 5/side)
  • Abmat Sit Up
  • Airdyne (cals)