Strength Progression Week 4


Augie | 07/05/2022 |

Hey Friends! Been a while and here’s this week’s programming. Come in, get strong, live better!

Tuesday:
STR: 4 rounds for quality: ME strict HSPU 1 minute rest
WOD: 4RFT 400m run; 30 double unders; 15 sit-ups
Aux: 3 sets of Max Rep pull-ups

Wednesday:
STR: Back Squat for 5-5-5 add 5lb to last week
WOD: AMRAP16: 10 dynamic push-ups (45/25): 10L/10R KB goblet bulgarian split squats (53/35)

Thursday:
STR: Power Clean 5-5-5 add 5lb to last week
WOD: AMRAP6 – 1, 2, 3, 4, etc Power clean (135/95) Front squat (135/95)
Rest 1 minute
AMRAP4 – 1, 2, 3, 4, etc Power clean (135/95) Front squat (135/95)
Rest 1 minute
AMRAP2 – 1, 2, 3, 4, etc Power clean (135/95) Front squat (135/95)

Friday:
STR: Deadlift 1 x 5 Add 5-10 lbs from last week
WOD: 5×2 minutes for load:
12/10 cal row 1 RM squat snatch
Rest 1 minute

See you at the gym!