Big 24 V4 - Week 6

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30
Obj: Lower, Total Strength Obj: Upper Strength Obj: Chassis Integrity, Work Obj: Lower, Total Strength Obj: Upper Strength
Capacity
Warm-up: Warm-up: Warm-up: Warm-up:
4 Rounds 3 Rounds Warm-up: 4 Rounds 3 Rounds
8x Back Squat @ 65/95# 8x Bench Press @ 45/95# 3 Rounds 8x Back Squat @ 65/95# 8x Bench Press @ 45/95#
8x Push ups 3/5x Pull Ups 5x Walking Lunge 8x Push ups 3/5x Pull Ups
8x Situps 8x Dumbbell Push Press @ 5x Hand Release Push Ups 8x Situps 8x Dumbbell Push Press @
Instep Stretch 15/25# 3/5x Chin Ups Instep Stretch 15/25#
Training: 5x Shoulder Dislocate 4x 40-Foot Shuttles Training: 5x Shoulder Dislocate
(1) 8 Rounds Training: Instep Stretch (1) 8 Rounds Training:
3x Back Squat - See below for (1) 8 Rounds 3x Back Squat - See below for (1) 8 Rounds
loading. 3x Bench Press - See below Training: loading. 3x Bench Press - See below
3rd World Stretch for loading. (1) 4 Rounds 3rd World Stretch for loading.
Lat + Pec Stretch 300m Shuttle every 2:30 Lat + Pec Stretch
(2) 8 Rounds (2) 8 Rounds
3x Kettlebell/ Dumbbell Loading for Part (1): Drop 5# (2) 10 Minute Grind 3x Kettlebell/ Dumbbell Loading for Part (1): Use
Walking Lunge - See below from SESSION 17’s 6x Cauldron @ 10# Walking Lunge - See below SESSION 17’s finishing load
for loading. finishing load and use this 6x Slasher @ 20/24kg for loading. for rounds 4-8. (see below &
Hip Flexor Stretch load for rounds 4-8. (see 15/15 Kneeling Founder Hip Flexor Stretch comments)
below & comments)
Loading for Parts (1) and (2): (3) Foam Roll Quads/Low Loading for Parts (1) and (2): Round Reps Load
Drop 5# from SESSION 16’s Round Reps Load Back Use SESSION 16’s finishing 1 3x 65% of Finish
finishing load and use this 1 3x 65% of Finish load for rounds 4-8. (see Load
load for rounds 4-8. (see Load below & comments) 2 3x 75% of Finish
below & comments) 2 3x 75% of Finish Load
Load Round Reps Load 3 3x 85% of Finish
Round Reps Load 3 3x 85% of Finish 1 3x 65% of Finish Load
1 3x 65% of Finish Load Load 4-8 3x Finish Load
Load 4-8 3x Finish Load - 5# 2 3x 75% of Finish
2 3x 75% of Finish Load (2) 8 Rounds
Load (2) 8 Rounds 3 3x 85% of Finish 40% Max Rep Pull Ups from
3 3x 85% of Finish 35% Max Rep Pull Ups from Load SESSION 17. Men - wear a
Load SESSION 17. Men - wear a 4-8 3x Finish Load 25# pack. Women - wear a
4-8 3x Finish Load - 5# 25# pack. Women - wear a 10# pack.
10# pack. (3) 9 Rounds Hip Flexor Stretch
(3) 9 Rounds Hip Flexor Stretch 2x Hang Squat Clean - See
2x Hang Squat Clean - See Below for Loading (3) 9 Rounds
Below for Loading (3) 9 Rounds Pigeon Stretch 2x Push Press - See Below for
Pigeon Stretch 2x Push Press - See Below for Loading
Loading Loading for part (3): Use Foam Roll Low Back
Loading for part (3): Drop 5# Foam Roll Low Back SESSION 16’s finishing load
from SESSION 16’s for rounds 4-9. (see below) Loading for part (3): Use
finishing load and use this Loading for part (3): Drop 5# SESSION 17’s finishing load
load for rounds 4-9. (see from SESSION 17’s Round Reps Load for rounds 4-9. (see below)
below) finishing load and use this 1 2x 50% of Finish
load for rounds 4-9. (see Load Round Reps Load
Round Reps Load below) 2 2x 60% of Finish 1 2x 50% of Finish
1 2x 50% of Finish Load Load
Load Round Reps Load 3 2x 75% of Finish 2 2x 60% of Finish
2 2x 60% of Finish 1 2x 50% of Finish Load Load
Load Load 4-9 2x Finish Load 3 2x 75% of Finish
3 2x 75% of Finish 2 2x 60% of Finish Load
Load Load Comments: 4-9 2x Finish Load
4-9 2x Finish Load - 5# 3 2x 75% of Finish Example for Part (1) - assume
Load your Back Squat finishing Comments:
Comments: 4-9 2x Finish Load - 5# load from SESSION 1 was Example for Part (1) - assume
Example for Part (1) - assume 225. Here’s would be your your Bench Press finishing
your Back Squat finishing Comments: loading for Part (1) today: load from SESSION 17 was
load from SESSION 16 was Example for Part (1) - assume 200#. Here’s would be your
225. Here’s would be your your Bench Press finishing Round Reps Load loading for Part (1) today:
loading for Part (1) today: load from SESSION 17 was 1 3x 145# (65% of
200#. Here’s would be your 225#) Round Reps Load
Round Reps Load loading for Part (1) today: 2 3x 170# (75% of 1 3x 130# (65% of
1 3x 145# (65% of 225#) 200#)
 225#) Round Reps Load 3 3x 190# (85% of 2 3x 150# (75% of
2 3x 170# (75% of 1 3x 130# (65% of 225#) 225#)
225#) 200#) 4-8 3x 225# (Finish 3 3x 170# (85% of
3 3x 190# (85% of 2 3x 150# (75% of Load) 225#)
225#) 225#) 4-8 3x 200# (Finish
4-8 3x 220# (225 - 5) 3 3x 170# (85% of Use the same methodology for Load)
225#) Parts (2) & (3).
Use the same methodology for 4-8 3x 195# (200 - 5) Use the same methodology for
Parts (2) & (3). Part (3).
Use the same methodology for
Part (3).