Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.

5x1+1

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

– Rest as needed b/t all movements/sets –

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Z2 Run

60-75min Easy Z2 Run

Alternate B1 / B2

B1. KB Front rack box step ups – 2 x 6-8/side @ RPE 6 (4 RIR), rest 1:00 before B2

B2. Incline DB bench press – 2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 before B1

Paused front squat

4-6 x 3 @ 72+%, go every 2:00-2:30

Start @ 72%1RM front squat then build up over the sets IF moving well
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

Alternate B1 / B2

B1. B-stance DB deadlift – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before B1

15-20min
Jerk Practice
- Foot movement
- Balance & Positions

For time:
• 1000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts @Bodyweight
• Box Jumps 75/60 cm
Goal: 13 min

Pogo jumps

3-4 x 0:15, go every 2:00

– Focus on rhythm, minimal knee bend, bouncing purely from the ankles to build baseline Achilles stiffness.