Day 44

A. Squat

EMOM x 10 Minutes,

Front Squat x 3 @ 65%

B. MetCon (AMRAP) x 30 Minutes

200yd Shuttle Run
1 Round of "Cindy"

"Cindy":

5 Pull-ups
10 Push-ups
15 Air Squats

Day 32

A. Mobility

Lats/Shoulders/ Ant. Hips

B. Warm-Up/ Skill

Three Sets not for Time:

2 25m Sled Push Shuttle
200m Run
20 GHD Situps
20 Box Jump Overs

C. MetCon 

(EMOM) x 15 Minutes 

Min. 1: 10 KBS (2/1.5)
Min. 2: 1 Round of Cindy
Min. 3: 20 Butterfly AbMat Sit-ups

D. Flexibility 

Lower Back/ Hamstrings/Lats

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)

(Wendler Week 4: Deload)

*10 STRICT Pull-ups between sets (40 total)*

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 

1 Clean & Jerk

1 Round of "Cindy"

2 Clean & Jerks

1 Round of "Cindy"

3 Clean & Jerks etc..