Battery Weight Training Week 4

Monday

A. In 12, build to a tough single in the front squat

       +

B. Every 4 min. X 4:

12 Front Squat (155 / 105)—clean it up

12 Goblet Step Ups (55/35)

12 Burpees

…rest 3 min. In b/t

C. Every 4 min. X 4:

12 Back Rack Reverse Lunges (155 / 105)

12 Wall Balls

12 Pull-Ups

       +

D. Elevated Renegade Rows: 3 x 30; rest 60 sec.

NOTE: On D—sumo stance standing on pates—15 each arm.

Tuesday

A. In 12, build to a tough single in the power clean & push press / jerk (technique work / get loose)

       +

B. EMOM x 15:

  1. 8 Power Cleans (155 / 105)

  2. 12 Push Press / Jerk (155 / 105)

  3. REST

…rest 5 min. In b/t

C. EMOM x 15:

  1. 12 RDL (225 / 155)

  2. 12 Hand Release Push / Ups / 12 HSPU

  3. REST

        +

D. Bench Press: 4 x 12; rest 90 sec.

Wednesday

A. 20 minute early morning walk (present moment protection - not plugged in)

B. 20 minutes of reading

Thursday

A. In 12, build to a tough single in the Back Squat (smooth single - technique work - not max)

+

B. Every 5 min. X 4-5:

10 Back Squat (225 / 155)

15 Strict Banded Pull-Ups

10 Goblet Russian Step Ups (55 / 35)

15 Bent Over Rows (135 / 95)

          +

C. GHD Sit-Ups: 4 x 12 / Weighted Anchored Sit-Ups: 4 x 15; rest 90 sec.

Friday

A. In 12, build to a tough single in the dead lift (not max - technique work - smooth)

+

B. EMOM x 16:

  1. 12 SDLHP (115 / 75)

  2. 12 Strict Press / Push Press (115 / 75)

  3. 12 KBS (70 / 55)

  4. REST

…rest 5 min. In b/t

C. EMOM x 8:

  1. 10 Devil Press (35 / 25)

  2. Rest

+

D. Dips: 4 x 12-15; rest 60 sec. / Bench Dips: 4 x 15-20; rest 60 sec.

         

Saturday

A. 20 minute jog @ z1 pace

B. 20 minutes of journaling —The Service Mindset.

Dustin Hawkins