Tier 3 Tactical Week 4
The program goals are:
1. Increase functional strength capacity
2. Develop energy systems to better utilize increased strength
3. Increase muscle mass
It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.
6/21-6/27
Monday:
Strength:
20 minutes to work up to a 8RM Back Squat
Then,
3 sets x Max Rep Back Squats @ 90% of 8RM
aim for last week's 7RM weight
WOD:
For Time:
Row 70 Calories
60 air Squats
50 Sit-ups
40 Push-ups
30 Pull-ups
Tuesday:
Strength:
20 minutes to work up to a 8RM Dead-lift
Then,
3 x Max Rep Dead-lifts @ 90% of 8RM
aim for last week's 7RM
WOD:
5 Rounds For Time:
8 Hang Squat Snatches (95/65)
15 Wall Balls (20/14)
Wednesday:
30 minute AMREP (3 Rounds)
2 minutes: Max Rep Power Cleans (95/65)
2 minutes: Max Calorie Row
2 minutes: Max Rep Double-unders
2 minutes: Max Rep Push Press (95/65)
2 minutes: Rest
Thursday:
Strength:
5 x 3 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
30 Squat Snatches (115/75)
Each time you break do 7 Burpees
Friday:
27 minutes of:
22 minutes: Every 2 minutes on the minute 5 Dead-lifts
135/95, 155/105, 185/135, 205/155, 225/175, 255/185,
275/205, 315/215, 335/225, 365/245, 385,265
Remaining 5 minutes: Max Rep Kettlebell Swing (55/35)
Saturday:
7 minutes: Max Calorie Row
Then,
10 Rounds For Time:
6 Power Cleans (155/105)
8 Box Jumps (24/20)
10 Toes to Bar
Then,
7 minutes: Max Rep Wall Balls (20/14)