Week 4 Bigs

Workout A: Monday

Start the day with a long stretching session of at least 10 minutes. Then, set a clock for 15 minutes. In that 15 minutes, find the heaviest Hang Clean and Push Jerk 1 rep maximum starting with an empty barbell. This should also be a Heavy effort, but with good form. Record the lift in Beyond the Whiteboard (BTWB)

Next, preform two Hang Clean and Jerks every minute on the minute (EMOM) for 10 minutes at 70-75% of the weight you recorded above. Drop down the weight if you fail any reps.

Finally, perform 2 sets of Shoulder Press burnouts. As a reminder, this should be done at a weight you can do 9-10 reps when fresh. Perform as many strict presses you can, then push presses, then push jerks without letting go or putting down the bar. This should not be above 30 reps. If so, increase the weight. Wait at least 10 minutes between efforts.

Workout B: Tuesday

Starting from an empty bar, perform 7 sets of 2 reps of Back Squats, with a heavy load for last 2-3 sets.

Perform 15 burpees, then as fast as possible, perform 15-12-9 reps of

• Deadlifts (135/115/95) pick a load that you can do with AMAZING form.
• sit-ups

Then run 200m at the end of the 3rd set (9 reps)

Workout C: Wednesday

Perform 4 sets of 5 reps of moderately loaded landmines.

Then perform as many rounds as possible in 3 minutes (AMRAP 3) of

• 10 wallballs (20/14#)
• 15 pushups

Then rest 2 minutes. Repeat for a total of 4 rounds (put 20 minutes on a timer). Try to match your first round totals each round!