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Day 4 — Workout 4 · Cycle 1

Workout 4

ResistanceHIRT

BB bent over rows

4 × 5

Technique

BB push press

3 × 8

Technique

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

Weighted or assisted chin ups

3 × 10

Technique

Weighted or assisted

Superset— 2 rounds, performed together

a) DB bench press

2 × 12

Technique

b) BB standing bicep curl

2 × 12

Technique

Superset— 2 rounds, performed together

a) DB side raise

2 × 10

Technique

Optional HIRT Cardio

Optional

Complete the following superset as fast as possible, 3 times without any rest and record your time:

Superset — 3 rounds, no rest

a) Kipping pull ups

20

Technique

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

c) BB hang snatch

5

Technique

Prescribed load

25% of your max bench

Enter bench press 1rm to calculate target

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

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