Session P4 W5

Warm up

Dynamic Stretching

Burgener Barbell Warm up

Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.

Strength

In 15 minutes find your 1RM for the Front squat. This should be done with impeccable form and no more than 2 minutes of rest between sets.

Power

In 10 minutes find today's heavy Clean and jerk. This will not be too close to your 1RM. That is okay as we have already fatigued your legs, back and shoulders in the previous strength work.

Workout

In 15 minutes or less, perform 5 rounds of the following exercises. If you do not finish in 15 minutes, STOP where you are in the workout.

5 rounds for time, 15min timecap

• 200m Run
• 10 Thrusters (perform these with 95lbs/40kg, or 50% of your Clean & Jerk, whichever is LESS)
• 10 Knees to Chest
• 10 Push ups

Congrats! You have finished the 2nd month of the program!!