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.

Have questions?

Email us at Coach@FeMVMNT.com and we’ll get back as soon as possible. 

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