WARMUP
2 min Row
4 min AMRAP
5 Jefferson Curls (BB optional)
5 Cat/ Cows
10 Alt. Deadbugs
5/5 Single Leg Glute Bridge-Ups
10 Slow Arm Haulers
4 min AMRAP
6 WB Front Squats
6 WB Push Press
6 WB Thruster
5 Empty BB Above the Knee Deadlifts
5 Empty BB Below the Knee Deadlifts
7-10 Empty BB Deadlifts
STRENGTH
Deadlift for load:
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler
WORKOUT
5 ROUNDS FOR TIME
150/100m Row
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**
*Use same weight of your 1×3 from Strength Session.
**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.
(Score is Time)
MURPH EXTRA CREDIT
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)