Due to the traveling schedule and the oncoming holiday I will right down the necessities to complete by the end of the week.
Back Squat 3 sets of 3 @ 80%
Back Squat 3 sets of 3 @ 90%
Halting Dropping Deads 3 x 3 @ 85%
Rack Jerks 4 x 2 @ 80%
OHS 5 x 2 @ 80%
Dips 5 x 5 (40X0)
Weighted Pull Ups 5-5-5-5-5
DB 2-3-5 Press
Inverted KB Press (strict press if no kb’s available) 5 x 5
Assistance lifts/movements
Glute-ham raises 2 x (4 x 6)
GHD Sit ups 2 x (4 x 10)
Sled Walks
If not available
Good Mornings
Box Jumps
This is the last week of phase 4. Next week in phase 3, we transition to more quick lifts and begin to focus more on applying our strength into short met-cons. This will build the foundation of our aerobic and anaerobic capacities.
It doesn’t seem like much, but remember phase IV was/is all about a strength foundation and some hypertrophy work. In order to gain a lot from these two components, we must take advantage of ample rest. Believe me, the next phase will include a lot more volume and intensity and your body will appreciate being fresh, healthy and recovered.
Also in phase III, gymnastics and weaknesses need to be addressed. We can prioritize the weaknesses and work on them along with the gymnastics skills. We will start performing doubles in phase III, however the doubles will be primarily used for the weakness and gymnastics skill work.