4th and Grow (Daily Workouts – 012926)
Before Getting Started
01/29/26
4th and Grow
| 1A | RDL | 2 x 10 |
| 1B | Bulgarian Split Squat | 2 x 5 |
| 2 | Hang Power Snatch | 4 @ 55% |
| 4 @ 65% | ||
| 2 x 4 @ 70% | ||
| 3 | Back Squat | 4 @ 57% |
| 4 @ 64% | ||
| 3 x 4 @70% | ||
| 4A | RDL | 4 x 4 |
| 4B | Windshield Wiper Pull-ups | 4 x 4 |
| 4C | Pistol Squat | 4 x 4e |
| 5 | Plank | 1 x 60 sec |
Coach’s Notes
First, a quick note on the first two movements – RDL and Bulgarian Split Squat.
The first two exercises are always what I refer to as ‘movement prep’. These exercises transition us between the general prep warm-up and the worksets for the day. So, while both of these exercises are generally performed as strength building exercises, as movement prep, keep them light and focus on great range of motion.
Next, we’ve got Hang Power Snatches, one of my favorites. If you’re not able to do them – here are a list of substitutions.
The Back Squats are light to moderate with sets of 4 at 70%. We’re pulling back the intensity a bit after the heavy Deadlift singles from Tuesday.
Finally, I want to mention the Windshield Wiper Pull-ups. This is an advanced variation of pull-ups. If you’re not able to do them, don’t worry, most people struggle to pull these off. Just switch to regular pull-ups if needed.
