Dear Lord, what??
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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
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Burpee fever up in here man
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how light are we talking? even if it were the empty bar, I’m impressed
Light light. 40kg including bar
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Yeah… light…
I don’t think I could do more than a minute straight at that weight 
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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
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It didn’t challenge your quads because the are MEGA… lol
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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
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Interval run
1 min fast 1 min slow
2 min fast 2 min slow
3 fast, 3 slow
4/4
5/5
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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
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Huge jump man, excited to see part two unfold.
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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
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40 minute LISS run. All green zone. Rebuilding the base
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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
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This pic reminds me of The Arrow, looking rock solid as always mate.
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I’ll start telling people “you’ve failed this city” when I arrest them
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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.
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