Strength Phase: Week 4

Day 1: Max Effort Lower Body

1. Rack Pull Deadlift 3RM (bar starts up on rack, just below knees)

2. 1 ¼ Back Squats 4x3 (2min rest)

3. 45 Degree Bench Weighted Hip Extension 3x10 Superset with 15 Reverse Hypers

4. 3 Rounds:
Plate Pinch Curl x 5ea
Band Situp x 25

5. Bodyweight Challenge: Max Time Hip/Back Extension Hold on GHD (pad is on your quads)

Day 2:

1 Hang Power Clean + 1 Hang Squat Clean

GPP or Interval Training

Day 3: Max Effort Upper Body

1. 3RM Standing Press off rack at eye level

2. Slingshot Bench Press 3x5

3. 3 Round Superset (1min rest between):

A. Incline Bench Dumbbell Row x 10

B. Incline Barbell Bench Press x 6

4. Floor Work for 5-10min: Drag Press to Handstand, Handstand Hold, L-Sit

5. Bodyweight Challenge: 2min Max Strict Ring Dips

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Squat 7x2 @ 75% of max + bands adding 10-15# to week 2. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 3. 1 min rest between sets

3. Weighted Neutral Grip Pullup 3x8

4. Ring Work for 5-10min: Front and Back Levers

5. Bodyweight Challenge: Tabata Ring Pushups

Day 6:

3 Position Snatch 5x1

GPP