The Monstering Club week 4

MONDAY

Clean & Jerk / Push Press

  • 8 x 40 to 50% 1 rep max
  • 2 x 85% 1 rep max
  • 2 x 95% 1 rep max (4 sets)

Pull Ups

These can be alternated with clean & jerk / push press.

Advanced-

  • Set 1: beat week 2 AMRAP total
  • Sets 2 & 3: pull up with 5s negative AMRAP

Beginner-

  • Set 1: AMRAP or 1 x Hold with chin above bar as long as possible, then lower as slowly as possible
  • Sets 2 & 3: 5 x 8s negatives (jump or use bench to start each rep)

Squats & Lunges

  • 20s bodyweight squats
  • 10s rest
  • 20s lunge jumps (maximum height)
  • 10s rest
  • Repeat x 8

Swings & Press Ups

  • Kettle Bell Swings x 50 (heaviest weight manageable)
  • Press Ups x 50
  • Repeat x 2 in best your time

WEDNESDAY

If like me you have injured yourself sprinting or cannot get to the track there is an alternative work out for today.

Option 1

  • See warm ups for sprinting.
  • 3 x 400m sprints (1 min rest)
  • 2 min rest
  • 4 x 60m sprints (walk back to start)
  • Warm down with 1-2 slow laps and static stretches.

Option 2

Rower-

  • 20s sprint, 10s easy
  • Repeat x 16

FRIDAY

Dead Lift

Warm Up sets:

  • 8 x 40 to 50% 1 rep max
  • 2 x 80% 1 rep max

Working sets:

  • 2 x 85% 1 rep max
  • 2 x 95% 1 rep max (4 sets)

Press Ups

Alternate the following 4 sets of press ups with sets of dead-lifts.

  1. Military press ups (hands under shoulders, arms against sides) AMRAP
  2. Standard hand position with feet elevated 12 inches AMRAP
  3. Standard hand position AMRAP
  4. Diamond hand position AMRAP

H-Pull

50% week 1 AMRAP total, 4 sets, 30s rest between sets

TRX / Suspension Trainer

  • 20 x mountain climbers (in press up position with feet in handles, alternate knee to elbow)
  • 20 x mountain climbers (alternate knee to opposite elbow)
  • 20 x twists (alternate knee to opposite elbow keeping knees together)
  • 20 x knee tucks (knees together)

Hold for 2 count on each rep

Note:

Percentages of 1 rep max are a guide. If you ‘excelled’ on week 1 when performing your 1 rep max then you may find the program difficult. Only lift what you can perform with correct technique as close as you can to the guideline weights.

the monstering club week 4

all together

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One Response to The Monstering Club week 4

  1. Pingback: The Monstering Club week 5 | getbeasted

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