Week 4 Strength/hypertrophy

Monday

Bench press (per routine)

weighted dips 3x ( add weight when 8 reps are reached)

weighted pull ups 4x  (add weight when 8 reps are reached)

*ascending ladder of tire thrusters (start w two reps and add two reps every thirty seconds until failure)

Tuesday

Back squat (per routine)

SLDL  4X4-6

weighted lunges(bollard walk)

sled drag x3 w 3minute rest intervals

Wednesday

rest

Thursday

speed bench 6x2 emom @65%

Press (per routine)

speed pulls @ 6x3 emom @65%

tire flips 2min on/ 3min rest x2

Friday

Front squat (per routine)

bent row 5 x6-10

weighted pullups (only add weight if you can complete 8 reps @ bodyweight)

face pulls (bollard pull)

Run 1 mile for time

Saturday

Olympic weightlifting practice or rest

Sunday

Olympic weightlifting practice or rest

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