A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk
x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%
C.
In 20 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 2 reps @ 4-RM weight
D.
Every 4 minutes, for 12 minutes (3 sets):
Bench Press x max reps at 85% of your 1-RM Bench Press
The goal is to get more reps than you did on week 3!
For all 3 sets, load up 85% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds