Medusa Week 4 Highlights
Strength & Weightlifting Progressions:
- Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy position work
- Wednesday: Deadlift + Bench Press Alternating EMOM – Foundational power and horizontal pressing
- Friday: Back Squat EMOM – Rebuild position and strength under moderate load
- Sunday: Accessory Strength Finisher – Core tension, bracing, and odd-object stability
Conditioning Focus:
- Monday: Snatch + Box + Overhead Squat Triplet – Barbell cycling meets repeatable pacing
- Tuesday: Row + RMU Conditioning – Gymnastic volume, midline conditioning, and aerobic capacity
- Thursday: Handstand Walk Intervals – High-skill movement amidst long grind-style intervals
- Friday: “Closer to the Sun” – Barbell and gymnastics stamina benchmark re-test
- Saturday: Partner AMRAP Ladder + Row Intervals – Grip, coordination, and pacing with machine resets
- Sunday: GHD + Kettlebell + Box Jump Intervals – Posterior chain and midline development
