Workout of the Day
A. Back Squat
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
Heavy 3, then AMRAP @ 85%
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.
The lunges will come out of the rack and are not alternating. You may re-rack the bar and rest between sides if needed.
D. Hang Power Clean
We will not see this lift in this week’s program, so if you’re coming every day, work on your technique today! The bar may be taken from anywhere above the knee. Beginner and intermediate lifters should work at loads that allow them to practice powerful leg/hip drive, fast elbows and a smooth racking of the barbell on the shoulders, and resetting their hook grip for each lift. Advanced lifters may choose to work up to a heavy triple.
800m Row, then
3 rounds of:
25 Wall Ball Shots
This workout starts with an 800m row as a “buy in.” Once the athlete completes that distance, they’ll move to the wall and complete 4 rounds of wall ball shots and v-ups. Score is one total time to complete all of the work. Choose a wall ball weight and height that you can consistently hit full squat depth and the mass of the ball just above the target line on the wall.
A. 10-12 V-Ups
B. 5 V-Ups + 10 Tuck Ups
Beginner athletes may choose a total volume scale, for example:
600m Row, into 3 rounds: 18 Wall Ball Shots + 12 V-Ups/Tuck Ups