Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy machine

- 10 push-ups

- 10 band pull-aparts

- 10 empty barbell strict press

- 5 empty barbell push press

Strict Press

Duration: 10:00

3 Sets:

6 Strict Press

Use 60-65% of 1RM strict press or a moderate load that leaves 2-3 reps in reserve.

Rest 2:00 Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 4 is a back-off week with alternate lifts. Keep the work crisp and submaximal so the body can absorb the first three weeks of loading.

- Score: Loading used across working sets.

SUBSTITUTIONS

STRICT PRESS

- Dumbbell strict press

- Seated press

- Push press

MOVEMENT PREP

10 empty barbell strict press

5 strict press at light weight

5 strict press at moderate weight

"Reset Button"

Duration: 12:00

AMRAP 12:

10 Single Dumbbell Shoulder to Overhead, 50 / 35 lb

12 Sit-ups

14/11 Calorie Bike

Score: Rounds + Reps

AEROBIC POWER

STIMULUS

- Overview: Moderate conditioning for a back-off day. Move smoothly and avoid pressing to failure.

- Target Score: 4-6 Rounds

STRATEGY

- Keep the dumbbell unbroken but relaxed. Use sit-ups to breathe and push the bike slightly.

SUBSTITUTIONS

SHOULDER TO OVERHEAD

- Reduce loading

- Push-ups

- Medball slams

SIT-UPS

- Tuck crunches

- V-ups

BIKE

- Same calories row or ski

- 150m run

MOVEMENT PREP

2 Rounds:

5 dumbbell shoulder to overhead

6 sit-ups

5/4 calorie bike

🏋️‍♂️ Workouts 🏋️‍♀️