Week 4, Athletic Muscle.

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Day 1: Max Effort Lower.

1. Warmup/Prep @ 20 yard Lunges, RDL Walks, and Lateral Lunges.

2. Power Cleans 1-4-1 @ 3x3, paired with broad jumps to a 3 rep max.

3. Hex OR Front Squats OR Back Squats: 5.3.1.1.1 up to a heavy single. (Youth Adjustment, Goblet Squats to a 5 rep max)

4. Accessory @ 3x8 High Box Step-ups, paired with 3x12 Pullups, vary grips each set.

5. Durability @ Partner Nordics 3x8, paired with Calf Raises 3x20

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Day 2: Dynamic Effort Upper.

1. Warmup/Prep @ 20yds per @ Walking Lunges, RDL Walks, Lateral Lunges, Freestyle “Swim”, Walking Snow Angels, YWTs.

2. Snatch Drills, then Power Snatches @ 3x3

3. Close Grip Bench 5x5, AHAP…one set every 2-3 minutes. Add chains or bands if you’d like. (Youth adjustment, use training bars). Optional Supplementary Work AFTER Bench: 30 Dips OR Depth Pushups.

4. Accessory @ 3x12 Chainsaw Rows, paired with 12 DB Tricep Rollbacks.

5. Durability @ 4-6 minutes of DB Suitcase Carries.

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Day 3: Dynamic Effort Lower.

1. Warmup/Prep @ 20 yard Lunges, RDL Walks, and Lateral Lunges.

2. Power Cleans 1-4-1 @ 3x3, paired with 3 Box Squat/Box Jumps.

3. Front OR Back Squats 8x3, E2MOM (every 2 minutes on the minute) (youth adjustment, opt for Goblet Squats).

4. Cossack Squats 3x8, paired with 12 Pullups, vary grips each set.

5. Durability @ Partner Nordics 3x8, paired with Calf Raises 3x20