CYCLE 2 – WEEK 4 PROGRESSION
Week 4 continues our 6-rep strength phase, while the focus now shifts toward applying strength through complexes, gymnastics strength and more demanding movement combinations.
After three weeks of building our foundation, we now challenge athletes to maintain strength and movement quality while working with Squat Clean Complex, Handstand Push-Ups, Back Squat, Squat Snatch Complex and Kettlebell Complex.
The Intensity sessions bring a wide variety of formats, including EMOMs, AMRAPs, For Time workouts, benchmark workouts and a Hero workout, with a strong focus on pacing, consistency, movement efficiency and sustainable output.
WEEKLY SCHEDULE
Monday: Squat Clean Complex + Clean Intensity
Tuesday: Handstand Push-Ups + Mary
Wednesday: Back Squat + Squat Engine
Thursday: Squat Snatch Complex + Snatch Intensity
Friday: Kettlebell Complex + Kettlebell Engine
Saturday: Team of 2 – Team AMRAP
Sunday: Sunday Hero – Moira
BUILDING STRENGTH
We are continuing our 6-rep strength phase, while placing more emphasis on technically demanding movements and complex work.
The focus now shifts toward building strength while maintaining control, consistency and movement quality under increasing fatigue.
We want athletes to develop:
Greater strength under load
Better movement quality
Stronger positions
Improved technical consistency
Greater confidence with working weights
Better control under fatigue
Improved Olympic lifting technique
Greater gymnastics strength
Better ability to maintain quality through complexes
For the traditional strength movements:
5 SETS × 6 REPS – EVERY 2:00
For the Clean and Snatch Complexes:
5 SETS – EVERY 2:00
For the Kettlebell Complex:
5 SETS – EVERY 2:00
The goal is to gradually build the load while keeping every movement technically strong.
WHERE ARE WE NOW?
We have now completed three weeks of the 6-rep phase and have built a solid foundation of strength, technique and working loads.
Week 4 is about taking that foundation and applying it to more demanding combinations of strength, gymnastics and conditioning.
This week introduces:
Squat Clean Complex
Handstand Push-Ups
Back Squat
Squat Snatch Complex
Kettlebell Complex
The Olympic lifting complexes challenge athletes to maintain strong positions and technical consistency as the movements become more demanding.
The Handstand Push-Up session develops gymnastics strength and control, while the Kettlebell Complex challenges athletes to maintain quality through multiple movements.
The goal is not to chase a maximum.
Build the weight. Control the movement. Own the positions.
WEEKLY FOCUS
Continue developing the 6-rep strength phase
Build on the working weights from Weeks 1–3
Develop Squat Clean strength and technique
Build Handstand Push-Up capacity
Develop Back Squat strength
Develop Squat Snatch technique through a complex
Build full-body strength through the Kettlebell Complex
Maintain strong positions as fatigue increases
Improve pacing and engine
Challenge yourself through varied Intensity formats
Develop consistency through benchmark workouts
Build teamwork and communication through Saturday's Team of 2
Finish the week with Sunday Hero – Moira
COACH'S MESSAGE
“Week 4 is about taking everything we have built over the first three weeks and putting it into practice. We are continuing to build strength, but the challenge now is maintaining quality as the movements become more technical and demanding. Stay patient with the load, own your positions and focus on consistency. This week is not about chasing your biggest number — it is about becoming stronger, more skilled and more confident under fatigue. Build with purpose, move with intent and finish the week strong.”
