Competitor Programming
Week 4
February Week 4 Programming
Monday
Dynamic Mobility and Activation
Lacrosse ball work, foam roller; t-spine openers
Part A, Skill work:
3 sets Not for time: 12-15 toes to bar 50-70 double unders strict hspu x 8-12
Part B:
Back Squat 10@ 60% 8@ 70% 6@ 75% 4 x4 @ 80%
Part C:
21 min EMOM
min 1: 1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
min 2: 12/10 cal row
min 3: 1 round of Nate ( 2 Muscle-ups; 4 hspu; 8 kb swings 70/55)
Part D:
4 sets:
Heavy DB rows x 10-12
Each arm strict press x 6 reps
GHD situps x 12-15
Tuesday
Dynamic Mobility and Activation
Lacrosse ball work, foam roller
Part A:
Snatch Complex:
6 sets: hang snatch + snatch + overhead squat
Rest 2-3 minutes between sets
Part B:
Strict Press 5×5 heavy
Part C:
5 rounds for time:
500m row
30 wallballs 30/20 to 10′
20 chest to bar pullups
Part D:
3 sets:
Palloff press x 20 reps (10 each side)
Hollow hold x 30 seconds
Abwheel rollout x 10 (can use barbell to roll with)
February Week 4 Programming
Dynamic Mobility and Activation
Lacrosse ball work, foam roller
Part A, Skill Work:
8-10 minutes muscle up transitions with strong kip from the bottom of the dip
Part B:
Every 2 minutes for 20 clean and jerk x 1
Warmup and start your first set when you hit 75% to 80%
Part C:
Every 3 minutes for 30 max assault bike calories
Part D:
4 sets:
Bench press x 8-10
Strict pullups x 6-10
Stationary dips x 6-8
Thursday
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
*Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Friday
Dynamic Mobility and Activation
Lacrosse ball work, foam roller
Part A:
Front squat 8@60% 6@ 70% 4×4 @ 80%
Part B:
Every 2 minutes for 20 minutes
Hang clean + clean
Work to heavy
Part C:
3 rounds for time:
15 burpee box jump overs 24/20″
10 deadlifts 205/155
5 bar muscle-ups
rest 4 minutes
Then 3 rounds for time:
15 cal bike
10 power cleans 205/155
5 deficit hspu 4″/2″
Saturday
Dynamic Mobility and Activation
Lacrosse ball work, foam roller
WOD:
30min AMRAP
400m run
9 hang power clean 80#
15 shoulder to overhead
21 overhead squats
Sunday
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
*Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.