Strength | Jan 27 - 31

WEEK 4 — DAY 1 (Squat + Clean)

A) Back Squat 5×4

Build to Week 3 top weight +5 lbs

(heavy but no missed reps)

B) Hang Power Clean 5×3

Build slightly heavier than Week 3 if bar speed stays fast

C) Bulgarian Split Squat (DB)

3×8 each leg

Same load as Week 3 or small increase

D) Superset — 3 Rounds

• RDL (BB or DB) x8–10 (heavier than Week 3)

• Hanging knee raises or ab-mat sit-ups x20

Optional Finisher (6–8 min)

Sled push or bike

:45 work / :15 rest

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WEEK 4 — DAY 2 (Upper + Snatch)

A) Bench Press 5×4

Add +5 lbs from Week 3 if all reps were clean

B) Hang Power Snatch 6×2

Moderate-heavy but crisp

Stop sets if technique degrades

C) Superset — 3 Rounds

• DB Strict Press x8 (heavier)

• Pull-ups or lat pulldown x8–10 (controlled)

D) Arm + Shoulder Circuit — 3 Rounds

• DB curls x12

• Skull crushers x12

• DB lateral raises x15

  
  

  Short rest, controlled tempo

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WEEK 4 — DAY 3 (Deadlift + Clean & Jerk)

A) Deadlift 5×4

Match or slightly exceed Week 3 top sets

(No grinders, strong positions)

B) Clean & Jerk 5×2

Build to a heavy but repeatable double

C) Front Squat 3×5–6

Heavier than Week 3, clean depth

D) Superset — 3 Rounds

• Hip thrusts or glute bridges x10–12

• Back extensions or GHD x15

Optional Carry

Farmer carry — 4×50 ft (heavy)