Big 24 V4 - Week 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
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 (2) 10 Minute Grind 3x Kettlebell/ Dumbbell Loading for Part (1): Drop 5#
Walking Lunge - See below 10# from SESSION 17’s 6x Cauldron @ 10# Walking Lunge - See below from SESSION 17’s
for loading. finishing load and use this 6x Slasher @ 20/24kg for loading. finishing load and use this
Hip Flexor Stretch load for rounds 4-8. (see 15/15 Kneeling Founder Hip Flexor Stretch load for rounds 4-8. (see
below & comments) below & comments)
Loading for Parts (1) and (2): (3) Foam Roll Quads/Low Loading for Parts (1) and (2):
Drop 10# from SESSION Round Reps Load Back Drop 5# from SESSION 16’s Round Reps Load
16’s finishing load and use 1 3x 65% of Finish finishing load and use this 1 3x 65% of Finish
this load for rounds 4-8. Load load for rounds 4-8. (see Load
(see 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 10# 2 3x 75% of Finish
Load Load (2) 8 Rounds
3 3x 85% of Finish (2) 8 Rounds 3 3x 85% of Finish 35% Max Rep Pull Ups from
Load 30% Max Rep Pull Ups from Load SESSION 17. Men - wear a
4-8 3x Finish Load - SESSION 17. Men - wear a 4-8 3x Finish Load - 5# 25# pack. Women - wear a
10# 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): Drop 5# Foam Roll Low Back
Loading for part (3): Drop Foam Roll Low Back from SESSION 16’s
10# from SESSION 16’s finishing load and use this Loading for part (3): Drop 5#
finishing load and use this Loading for part (3): Drop load for rounds 4-9. (see from SESSION 17’s
load for rounds 4-9. (see 10# from SESSION 17’s below) finishing load and use this
below) finishing load and use this load for rounds 4-9. (see
load for rounds 4-9. (see Round Reps Load below)
Round Reps Load below) 1 2x 50% of Finish
1 2x 50% of Finish Load Round Reps Load
Load Round Reps Load 2 2x 60% of Finish 1 2x 50% of Finish
2 2x 60% of Finish 1 2x 50% of Finish Load Load
Load Load 3 2x 75% of Finish 2 2x 60% of Finish
3 2x 75% of Finish 2 2x 60% of Finish Load Load
Load Load 4-9 2x Finish Load - 5# 3 2x 75% of Finish
4-9 2x Finish Load - 3 2x 75% of Finish Load
10# Load Comments: 4-9 2x Finish Load - 5#
4-9 2x Finish Load - Example for Part (1) - assume
Comments: 10# your Back Squat finishing Comments:
Example for Part (1) - assume load from SESSION 16 was Example for Part (1) - assume
your Back Squat finishing Comments: 225. Here’s would be your your Bench Press finishing
load from SESSION 16 was Example for Part (1) - assume loading for Part (1) today: load from SESSION 17 was
225. Here’s would be your your Bench Press finishing 200#. Here’s would be your
loading for Part (1) today: load from SESSION 17 was Round Reps Load loading for Part (1) today:
200#. Here’s would be your 1 3x 145# (65% of
Round Reps Load loading for Part (1) today: 225#) Round Reps Load
1 3x 145# (65% of 2 3x 170# (75% of 1 3x 130# (65% of
225#) Round Reps Load 225#) 200#)
2 3x 170# (75% of 1 3x 130# (65% of 3 3x 190# (85% of 2 3x 150# (75% of
225#) 200#) 225#) 225#)
3 3x 190# (85% of 2 3x 150# (75% of 4-8 3x 220# (225 - 5) 3 3x 170# (85% of
225#) 225#) 225#)
4-8 3x 215# (225 - 10) 3 3x 170# (85% of Use the same methodology for 4-8 3x 195# (200 - 5)
225#) Parts (2) & (3).
Use the same methodology for 4-8 3x 190# (200 - 10) Use the same methodology for
Parts (2) & (3). Part (3).
Use the same methodology for
Part (3).