Strength Block 1 · Week 4 of 7
Week 4
5s weekNov 2 to Nov 8
Training maxes go up. Light on purpose. Beat the + set, stop with a rep left everywhere else.
BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Mon
Nov 2
Lower
Lower A
Power + Squat
- Clean 5x3 @ 180
- Squat 240 x 5+
- FSL 5x5 @ 185
55 minOpen
Tue
Nov 3
Upper
Upper A
Heavy bench
- Bench 200 x 5+
- FSL 5x5 @ 155
- Rows, delts, triceps
55 minOpen
Wed
Nov 4
Speed
Speed A
The long hill
- Broad jumps 4x3
- 5 long hill sprints
- Flips if it's dry
40 minOpen
Thu
Nov 5
Lower
Lower B
Jumps + Hinge
- Deadlift 85% x 5+
- Pause squat 3x3 @ 200
- Box or broad jumps 3x3
50 minOpen
Fri
Nov 6
Speed
Speed B
Short and fast
- Tuck jumps or bounds 3x3
- 7 hill accelerations, 20 to 30 yd
- Flips
35 minOpen
Sat
Nov 7
Upper
Upper B
Incline + fun
- Incline 4x6
- DB incline drop set
- Pull-ups + 15 min fun block
55 minOpen
Sun
Nov 8
Rest
Off
Recover
- Mass
- Walk
- Eat
RecoverOpen