Semi Strict & Murph Prep Week 4

Monday

Metcon
Enhanced Helen
3 Rounds of
600m Run
21 Kettlebell Swings 24/16kg
12 Chest To Bar Pull Ups

Aim
Brace & Race

Mobility
Straddle Stretch
Bretzel Stretch

Tuesday

Metcon
Bread & Wine
2 min on 2 min off 6 rounds
1 Wall Walk
6 Toes To Bar
16 Double Unders
Amrap Unbroken Front Squats 52/35kg

Aim
Recovery

Mobility
Couch Stretch

Wednesday

Metcon
Perry the Platypus
For time:
10-9-8-7-6-5-4-3-2-1
Pull ups
Hang Clean 22.5/15kg
Push press 22.5/15kg

Aim
Shoulder Endurance

Mobility
Capsule Stretch
Forearm Stretch

Thursday

Metcon
Tyrannosaurus 1
10 V-ups
10 Sled Pull +80/+50kg
10 Cal Row

Tyrannosaurus 2
10 Double Under Crossovers
10m Sled Push +100/+70kg
10 Cal Ski

Aim
Sleds & Cardio

Mobility
Samson Stretch
Butterfly Stretch

Friday

Metcon
Ring Muscle Up Strength Work
10s False Grip Hang Holds
1-2 Full or Seated False Grip Below Chest Pull
2-4 Very Deep Ring Dips + Negative Down Toe Support Or Not

Amrap 16
1 Strict Ring Muscle Ups
200m Run
3 Strict Handstand Push Ups
4 Burpees

Aim
Uperbody Strict

Mobility
Pec Stretch
Standing Quad Stretch

Saturday

Metcon
Gift From John Kavanagh!
20 Wall Balls 20/14lb
20 Power Snatches 43/29kg
30 Wall Balls 20/14lb
30 Power Cleans 52/36kg
40 Wall Balls 20/14lb
40 Deadlifts 61/43kg

Aim
Barbell Cycling While Fatigued

Mobility
Bretzel Stretch
Scorpion Stretch