Training Week 4: September 9 – September 15


Back Squat 87.5% x 5 x 3

Press 87.5% x 5 x 3

3 x 20 Weighted walking lung: add 5lbs.
3 x 10 DB Bench Press; add 5lbs.

Run 8 x 200m; Rest 1:00 between efforts, maintain +/-:02 on every effort.

Penalty: 5 Hanging Leg Raises every :01 that you deviate more than :02 from  your original pace.


8 x 800m; 2:00 recovery between efforts, Goal is to maintain your mile TT pace each effort. Do not deviate +/-:04.
Penalty: Add up every second you were over or under your :04 deviation limit, and accumulate :10 plank/second

AMRAP 5:00
10 Air Squats
10 Russian Swings 35lbs.



RDL 3 x 5; add 10lbs. from last week

Pull-ups 6 sets of the same number as last week

Back Extension 3 x 8; add 5-10lbs. from last weeks loading

16 Rounds for distance:
:20 Run
:10 Rest






Back Squat 1RM

Build to a max: This is a barbell complex, which means once you begin the bar cannot rest on the floor, the deadlifts are all touch and go.
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

10 x 100′ Prowler Pull



Run 10k





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