Week’s Preview: Week 4/4
Tuesday: Unilateral Strength & Conditioning
Wednesday: Bench Press
Friday: Back Squat or Overhead Squat
A.
Shoulder to Overhead Complex
Strict Press + Push Press + Split Jerk
Min 0-4: (3+3+3)
Min 4-8: (2+2+2)
Min 8-12: (1+1+1)
– All reps performed from the backrack with a slightly wider grip than what you would normally use for a front rack.
– Increasing load over 12 minutes, building to a heavy (1-1-1)!
– Optimize to front rack if needed!
– Compare loads to week 1 on this cycle!
B.
Defined Benchmark WOD: “First”
20 Minute Amrap
Thrusters X 5 reps
Hang Power Cleans X 7 reps
Sumo Deadlift HighPull X 9 reps
*Using a light weight, something you would use for “Fran”. A weight you can Thruster for 20 reps unbroken.
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