T Nation

I Am The One Who Knocks

Dear Lord, what??

1 Like

There were a lot of burpees I’m not going to lie. The barbell was also very light. 8 minutes is a long ass time

2 Likes

Burpee fever up in here man

1 Like

how light are we talking? even if it were the empty bar, I’m impressed

Light light. 40kg including bar

2 Likes

Yeah… light…

I don’t think I could do more than a minute straight at that weight :joy:

1 Like

It definitely wasn’t constantly lunging non stop. Like breathing reps moreso. And I racked it about 4 or 5 times I think.

Probably challenged my core and traps more than anything else

1 Like

It didn’t challenge your quads because the are MEGA… lol

3 Likes

Final bench workout of 4horsemen

NOW I’ve finished the program haha

Bench day

Conditioning
10-8-6-4-6-8-10
Single arm kB swing left
Single arm kB swing right
Single arm kB snatch left
Single arm kB swing right
Burpees

Build to 110kg for a strong paused double

Strength rounds
10 inclined db row
Bench AMRAP W 100/95/90kg
3 TKGU each side
20 banded face pull

Assistance
12-11-10-9-8-7-6-5-4-3-2-1
Chins and dips

Such a good time and good for the soul

3 Likes

Interval run

1 min fast 1 min slow
2 min fast 2 min slow
3 fast, 3 slow
4/4
5/5

2 Likes

Re-dux of 4HorseMen

W1d1

Conditioning EMOM 10 MIN
10 kb swings 32kg
3 man makers

Build to heavy single at 90%
200kg

Strength
5 box jumps
Amrap deadlifts - 175x8, 165x9, 155x12
1 min plank

Assistance 5rds
30sec stiff leg dl
30sec front squats (40% 1rm)
30sec chins
30sec rest

Awesome session.
12 weeks ago my first set was 160kgx5 so it’s awesome to see that growth in 12 weeks

6 Likes

Huge jump man, excited to see part two unfold.

1 Like

W1d2

CONDITIONING
20-15-10
Sumo dl high pull
Burpee over bar

BUILD
To 85% strict press, 65kg

STRENGTH
Chins - 30kg x7, 22.5kg x9, 15kg x12
OHP - 55kg x9, 52.5kg x9, 47.5kg x 12
Dead bugs - 30 seconds

ASSISTANCE
Eye level pin press (Z press) 30kg x 20/15/10
Rear delt fly x 20/15/10
Db crucifix hold x 30/20/10 seconds

Awesome session

1 Like

Secret unkillable recovery juice

2 Likes

40 minute LISS run. All green zone. Rebuilding the base

1 Like

This time around I’ll be playing around with the conditioning and sometimes assistance work to gear towards what my weak points were last time. Most of the upper body stuff was right on so it’ll probably be more lower body assistance to hit my low back/core stability

Week 1 day 3 squats

CONDITIONING
21-15-9-7-5
32kg kb swings
Burpees

BUILD
To a single at 180kg

STRENGTH
5 box jumps
Squats - 10x150, 12x140, 13x130
10 hollow rocks

ASSISTANCE 5rds
5-4-3-2-1 heavy tempo front squats
12 back extensions

4 Likes

This pic reminds me of The Arrow, looking rock solid as always mate.

1 Like

I’ll start telling people “you’ve failed this city” when I arrest them :joy:

2 Likes

Mate if you did that on tic tok it would go fkn viral for sure. That is not me saying to do it though. It is still a funny thought though.

1 Like