Here are the load, sets, and rep schemes of week 4 of our workouts. I did 3 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.
This was the last week of the cycle so stay tuned for a new cycle this week. We’re going to be turning it up because there is only 6 weeks left in our body fat loss contest.
Workout 1
- Hang Clean 195 lbs 6×4
- Deadlift 310 lbs 6×4
Workout 2
- BB Front Squat/Pullup Superset 150 lbs/BW 4×8
- DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
- MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15
Workout 3
- BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
- Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
- ABC Situp (Middle, Diagonal) 10 lbs 2×15
Workout 4
- Power Snatch 155 lbs 6×4
- Squat 285 lbs 6×4
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