The Road to Redemption week 4

Sets are stated as % of 1 rep max X number of reps. If this is the first time you have tried this program start with 90% of your usual 1RM.

STRENGTH 1

Clean & Jerk / Push Press

Warm up 1-2 sets 50% 1rm x 8

60% x 5, 65% x 5, 70% x 5

Pull ups

1 set AMRAP

CIRCUIT 1

  • swings
  • press ups
  • lunges
  • squat jumps
  • repeat x 3
  • 30 / 50 / 20 reps of each per set

CORE

As last week; attempt to hold each leg raise for 2 seconds:

Hanging leg raise x 10, 3 sets

Raise legs, keeping them straight, until parallel with the ground. Bend knees if straight leg variation becomes too difficult.

Plank 60s, immediately followed by-

Superman 60s (Hold a plank with one arm off the ground and held in line with torso. 10s per side to complete 60s.)

45s rest

90s side planks

STRENGTH 2

Squat

Warm up 1-2 sets 50% 1rm x 8

60% x 5, 65% x 5, 70% x 5

Dead-Lift

Warm up 1-2 sets 50% 1rm x 8

60% x 5, 65% x 5, 70% x 5

Inverted Rows

1 set AMRAP

Dips

1 set AMRAP

CIRCUIT 2

Use a single KB or DB at approx 15% of your barbell overhead 1RM.

  • 1 arm clean x 5
  • 1 arm push press x 5
  • box jumps x 20
  • 1 arm clean x 10
  • 1 arm push press x 10
  • box jumps x 30
  • 1 arm clean x 15
  • 1 arm push press x 15
  • box jumps x 40
  • 1 arm clean x 20
  • 1 arm push press x 20
  • box jumps x 50
  • Complete in your best time

On 1 arm exercises complete set number of reps on dominant side first then the weaker side.

Training Splits:

Here are a couple of different training splits to chose from, depending on your other training commitments and whether you prefer short or long sessions.

M: strength 1, circuit 1

W: core

F: strength 2, circuit 2

Or

M: strength 1

T: circuit 2

W: core

T: –

F: strength 2

S: circuit 2

S: –

getbeasted

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One Response to The Road to Redemption week 4

  1. Pingback: Redeemed? | getbeasted

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