Big 24 V4 - Week 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
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) 10 Rounds 3rd World Stretch for loading.
Lat + Pec Stretch 30 Second 40-Foot Shuttle Lat + Pec Stretch
(2) 8 Rounds 30 Second Rest (2) 8 Rounds
3x Kettlebell/ Dumbbell Loading for Part (1): Drop 3x Kettlebell/ Dumbbell Loading for Part (1): Drop 5#
Walking Lunge - See below 10# from SESSION 2’s (2) 10 Minute Grind Walking Lunge - See below from SESSION 2’s finishing
for loading. finishing load and use this 5x Kneeling Plate Half-moon for loading. load and use this load for
Hip Flexor Stretch load for rounds 4-8. (see @ 25/35# Hip Flexor Stretch rounds 4-8. (see below &
below & comments) 5x Standing Russian Twist @ comments)
Loading for Parts (1) and (2): 15## Loading for Parts (1) and (2):
Drop 10# from SESSION 1’s Round Reps Load 15/15 Standing Founder Drop 5# from SESSION 1’s Round Reps Load
finishing load and use this 1 3x 65% of Finish finishing load and use this 1 3x 65% of Finish
load for rounds 4-8. (see Load (3) Foam Roll Quads/Low load for rounds 4-8. (see Load
below & comments) 2 3x 75% of Finish Back 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 1. Men - wear a
4-8 3x Finish Load - SESSION 2. Men - wear a 4-8 3x Finish Load - 5# 15# pack. Women -
10# 15# pack. Women - Unloaded
Unloaded (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 1’s finishing
10# from SESSION 1’s load and use this load for Loading for part (3): Drop 5#
finishing load and use this Loading for part (3): Drop rounds 4-9. (see below) from SESSION 2’s finishing
load for rounds 4-9. (see 10# from SESSION 2’s load and use this load for
below) finishing load and use this Round Reps Load rounds 4-9. (see below)
load for rounds 4-9. (see 1 2x 50% of Finish
Round Reps Load below) Load Round Reps Load
1 2x 50% of Finish 2 2x 60% of Finish 1 2x 50% of Finish
Load Round Reps Load Load Load
2 2x 60% of Finish 1 2x 50% of Finish 3 2x 75% of Finish 2 2x 60% of Finish
Load Load Load Load
3 2x 75% of Finish 2 2x 60% of Finish 4-9 2x Finish Load - 5# 3 2x 75% of Finish
Load Load Load
4-9 2x Finish Load - 3 2x 75% of Finish Comments: 4-9 2x Finish Load - 5#
10# Load Example for Part (1) - assume
4-9 2x Finish Load - your Back Squat finishing Comments:
Comments: 10# 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 2 was
load from SESSION 1 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 2 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 220# (225 - 5) 3 3x 170# (85% of
3 3x 190# (85% of 2 3x 150# (75% of 225#)
225#) 225#) Use the same methodology for 4-8 3x 195# (200 - 5)
4-8 3x 215# (225 - 10) 3 3x 170# (85% of Parts (2) & (3).
225#) Use the same methodology for
Use the same methodology for 4-8 3x 190# (200 - 10) Part (3).
Parts (2) & (3).
Use the same methodology for
Part (3).