Big 24 V4 - Week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Obj: Lower, Total Strength Obj: Upper Strength Obj: Chassis Integrity, Work Obj: Lower, Total Strength Obj: Upper Strength
Assessment Assessment Capacity
Warm-up: Warm-up:
Warm-up: Warm-up: Warm-up: 4 Rounds 3 Rounds
4 Rounds 3 Rounds 3 Rounds 8x Back Squat @ 65/95# 8x Bench Press @ 45/95#
8x Back Squat @ 65/95# 8x Bench Press @ 45/95# 5x Walking Lunge 8x Push ups 3/5x Pull Ups
8x Push ups 3/5x Pull Ups 5x Hand Release Push Ups 8x Situps 8x Dumbbell Push Press @
8x Situps 8x Dumbbell Push Press @ 3/5x Chin Ups Instep Stretch 15/25#
Instep Stretch 15/25# 4x 40-Foot Shuttles Training: 5x Shoulder Dislocate
Training: 5x Shoulder Dislocate Instep Stretch (1) 8 Rounds Training:
(1) 8 Rounds 3x Back Squat - See below for (1) 8 Rounds
3x Back Squat - increase load Training: Training: loading. 3x Bench Press - See below
each round until 3x is hard, (2) 8 Rounds (1) 10 Rounds 3rd World Stretch for loading.
but doable. 3x Bench Press - Increase 30 Second 40-Foot Shuttle Lat + Pec Stretch
3rd World Stretch load each round until 3x is 30 Second Rest (2) 8 Rounds
RECORD FINAL LOAD hard, but doable 3x Kettlebell/ Dumbbell Loading for Part (1): Drop
Lat + Pec Stretch (2) 10 Minute Grind Walking Lunge - See below 10# from SESSION 2’s
(2) 8 Rounds 5x Kneeling Plate Half-moon for loading. finishing load and use this
3x Kettlebell/ Dumbbell RECORD FINAL LOAD @ 25/35# Hip Flexor Stretch load for rounds 4-8. (see
Walking Lunge - increase 5x Standing Russian Twist @ below & comments)
load each round until 3x is (2) Max Rep Pull Ups 15## Loading for Parts (1) and (2):
hard but doable. Men - Wear a 15# Pack 15/15 Standing Founder Drop 10# from SESSION 1’s Round Reps Load
Hip Flexor Stretch Women - Unloaded finishing load and use this 1 3x 65% of Finish
RECORD FINAL LOAD (3) Foam Roll Quads/Low load for rounds 4-8. (see Load
RECORD MAX REPS Back below & comments) 2 3x 75% of Finish
(3) 9 Rounds (1) 9 Rounds Load
2x Hang Squat Clean - 2x Push Press - increase load Round Reps Load 3 3x 85% of Finish
increase load each round each round until 2x is hard, 1 3x 65% of Finish Load
until 2x is hard, but doable. but doable. Load 4-8 3x Finish Load -
Pigeon Stretch Foam Roll Low Back 2 3x 75% of Finish 10#
RECORD FINAL LOAD Load
RECORD FINAL LOAD 3 3x 85% of Finish (2) 8 Rounds
Load 30% Max Rep Pull Ups from
4-8 3x Finish Load - SESSION 2. Men - wear a
10# 15# pack. Women -
Unloaded
(3) 9 Rounds Hip Flexor Stretch
2x Hang Squat Clean - See
Below for Loading (3) 9 Rounds
Pigeon Stretch 2x Push Press - See Below for
Loading
Loading for part (3): Drop Foam Roll Low Back
10# from SESSION 1’s
finishing load and use this Loading for part (3): Drop
load for rounds 4-9. (see 10# from SESSION 2’s
below) finishing load and use this
load for rounds 4-9. (see
Round Reps Load below)
1 2x 50% of Finish
Load Round Reps Load
2 2x 60% of Finish 1 2x 50% of Finish
Load Load
3 2x 75% of Finish 2 2x 60% of Finish
Load Load
4-9 2x Finish Load - 3 2x 75% of Finish
10# Load
4-9 2x Finish Load -
Comments: 10#
Example for Part (1) - assume
your Back Squat finishing Comments:
load from SESSION 1 was Example for Part (1) - assume
225. Here’s would be your your Bench Press finishing
loading for Part (1) today: load from SESSION 2 was
200#. Here’s would be your
Round Reps Load loading for Part (1) today:
1 3x 145# (65% of
225#) Round Reps Load
2 3x 170# (75% of 1 3x 130# (65% of
225#) 200#)
3 3x 190# (85% of 2 3x 150# (75% of
225#) 225#)
4-8 3x 215# (225 - 10) 3 3x 170# (85% of
225#)
Use the same methodology for 4-8 3x 190# (200 - 10)
Parts (2) & (3).
Use the same methodology for
Part (3).