Week 4 (Aug 6 - 11)

Squat Endurance
<OI:
6 Rounds:
30s max Airsquats rest 10s
30s Wall Squat Hold rest 10s

OI-B:
3×8 Bulgarian Split Squats

B<:
20 Rep Back Squats

Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.

18-16-14-12-10-8 for time of:
Thrusters 75/55->55/35->Goblet Squats
Kettlebell Swing (American) 53/35 -> 35/44 -> 26/35 -> Russian
200 meter Run

Heart rate and breathing should be high (85-95% hr). The thrusters are going to be the primary challenge here, so split them up if needed, but aim for no more than 2 sets, and take quick rests in between sets. The KBS will offer some built in rest, so work on relaxing, and catching your breath.

Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP

Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4

4 Rounds of 60s of work, 30s rest
1: Row Calories
2: Doubleunders -> singles
3: Box Jumps 24″/20″ -> 20″/16″ -> Stepups
4: Abmat Situps
Score is total Calories + Reps

Heart rate and breathing should be high (85-95% hr). Work to keep the same pace on each interval, score is total time taken to do each interval. Scale in order to finish interval in 60-70s.

25 min AMRAP
5-10-15-20-25-30…..
DB Front Squats 35/20->25/15->15/10
Hang Powerclean + Push Press w/DBs 35/20->25/15->15/10
Pistols->to box->Front Step Lunges
Strict Pull-up->Ring-rows

If there are not enough dumbells, substitute a barbell at 75/55 -> 55/35 -> 45/25

This is going to be pure plumbing, lots of burning in the muscles. Reps should be unbroken for as long as possible. Breathing shouldn’t be the limiter, but it will definitely start to be labored when getting to the larger sets especially on movements like the HPC+PP and front squats. Go steady, and control muscular fatigue as much as possible.

Airbike or Row 25s for maximum wattage (highest seen on computer)
COMPARE TO TWO WEEKS AGO

Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.

2 min AMRAP:
8 Russian Kbs 53/35-> 44/26->35/18
4 Box Jumps 24/20->20/14->Step-ups

Rest 1 min

2 min AMRAP
8 Hang Power Clean 75/55->55/35->45/25
4 Burpee over bar->Bodybuilders

Rest 1 min

2 min AMRAP
8 Thrusters 75/55->55/35->45/25
4 Pull-ups ->8 Jumping Pull-ups

Rest 1 min

x 3

DO NOT go all out on these sets. Each interval should be about 85-90% effort, and as you progress will steadily move to higher ranges of effort, heart rate with heavy breathing. Work on being smooth and efficient with each movement, limit wasting energy as much as possible. BE SMOOTH. Pace in order to keep scores consistent across all intervals, or get faster each round.

For Time:
1k row Buy In -> 500m row

then:

3 Rounds
5 Power Snatch 155/115->135/95->95/65->65/45->American Kbs
15 Deadlifts 155/115->135/95->95/65->65/45 -> KB Deadlift
20 Wall-Balls 20/14->14/10->10/4->Air Squats
60 Double-unders->120 Singles->60 Singles

Powersnatch weight and DL weight should be the same. Snatch weight should be difficult, but doable, quick singles is preferable. DO NOT try to set a PR 1k row at the beginning, go steady and get the breathing going, you should be able to start the rounds right away after the row. Heart rate and breathing should steadily increase throughout the effort.

3 Rounds For Quality
10 Straight Leg Lifts->Knee raise
30s L-Sit->Knee raise hold
30 Sit Ups
30s Reverse Plank

This is pure plumbing. Embrace and chase the core burn.

For Time (35m Cap)
4 Rounds
5 Burpee Pull-ups->Burpee Jumping Pull-up
10 Squat Clean 115/75 -> 95/65 -> 75/55 -> Front Squat
15 Box Jumps 24/20->20/14->Step-ups
20 Russian Kbs 53/35->44/26->35/18
then:
2k Run Buy-out

Ventilation with strong plumbing elements (Vpp) that transitions to Vpv (more ventilation) to finish with the 2k run. Heart rate should be high and steady, along with breathing.