Let’s see what we’ve got for week 4 of our cycle…
Monday starts with a weightlifting snatch piece followed by a little “Sunshine” to brighten your day with power snatches, toes to bar, and burpees over the bar.
On Tuesday, we’ll “Rev” it up with Strict Handstand Push-Ups, Strict Pull-Ups, Single Arm DB Hang Clean and Jerk, and Wall Balls to an 11ft Target. Oh, and all of that is right after some deadlift strength.
Wednesday brings some rowing skill work followed by “Boone” with some intense 500m sprints.
Thursday we’ll first focus on the clean then go into “T.C. Williams” consisting of Power Cleans, Dumbbell Step-Ups, and Double Unders.
To end the work week, we will work on push press and then develop our “Strong side” with several movements including Deficit DB Push-Ups, Dual DB Burpee Deadlift, Dual DB Hang Muscle Snatch, Dual DB Thrusters. Let’s hope both sides are strong for this one.
Lastly, Saturday we have BMU skill work followed by “Mighty Mighty Titans” with Cals on the Bike, Running, Pull-Ups, Chest to Bar Pull-Ups, and Bar Muscle-Ups.
“Attitude reflects leadership.” - Julius