Big 24 V4 - Week 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15
Obj: Strength Obj: Strength Obj: Chassis Integrity, Work Obj: Strength Obj: 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 5# 3x Kettlebell/ Dumbbell Loading for Part (1): Use
Walking Lunge - See below from SESSION 2’s finishing (2) 10 Minute Grind Walking Lunge - See below SESSION 1’s finishing load
for loading. load and use this load for 5x Kneeling Plate Half-moon for loading. for rounds 4-8. (see below &
Hip Flexor Stretch rounds 4-8. (see below & @ 25/35# Hip Flexor Stretch comments)
comments) 5x Standing Russian Twist @
Loading for Parts (1) and (2): 15## Loading for Parts (1) and (2): Round Reps Load
Drop 5# from SESSION 1’s Round Reps Load 15/15 Standing Founder Use SESSION 1’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 (3) Foam Roll Quads/Low below & comments) 2 3x 75% of Finish
below & comments) 2 3x 75% of Finish Back 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) 6 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 2. Men - wear a
Load SESSION 1. Men - wear a 4-8 3x Finish Load 15# pack. Women -
4-8 3x Finish Load - 5# 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): Use Foam Roll Low Back
Loading for part (3): Drop 5# Foam Roll Low Back SESSION 1’s finishing load
from SESSION 1’s finishing for rounds 4-9. (see below) Loading for part (3): Use
load and use this load for Loading for part (3): Drop 5# SESSION 2’s finishing load
rounds 4-9. (see below) from SESSION 2’s finishing Round Reps Load for rounds 4-9. (see below)
load and use this load for 1 2x 50% of Finish
Round Reps Load rounds 4-9. (see 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 3 2x 75% of Finish
Load Load Load
4-9 2x Finish Load - 5# 3 2x 75% of Finish Comments: 4-9 2x Finish Load
Load Example for Part (1) - assume
Comments: 4-9 2x Finish Load - 5# your Back Squat finishing Comments:
Example for Part (1) - assume load from SESSION 1 was Example for Part (1) - assume
your Back Squat finishing Comments: 225. Here’s would be your your Bench Press finishing
load from SESSION 1 was Example for Part (1) - assume loading for Part (1) today: load from SESSION 2 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 2 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 225# (Finish 3 3x 170# (85% of
225#) 225#) Load) 225#)
4-8 3x 220# (225 - 5) 3 3x 170# (85% of 4-8 3x 200# (Finish
225#) Use the same methodology for Load)
Use the same methodology for 4-8 3x 195# (200 - 5) Parts (2) & (3).
Parts (2) & (3). Use the same methodology for
Use the same methodology for Part (3).
Part (3).