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Alchemy 365 Barbell - 4 WEEK STRENGTH - HIGH VOLUME
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To log your reps and loading, click FILE > MAKE A COPY to save your own version of this tracker!
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MONDAY
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Day 1 Day 2Day 3Day 4
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Power Clean 4-5 x 5
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Auxillary:
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Day 1 Day 2Day 3Day 4
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2 Torp Thruster 3x8

Hanging Knee Raises 3x10
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Conditioning:
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Day 1 Day 2Day 3Day 4
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For Time:
21-15-9
2 x Torp Devils Press
NMC (x2)

7 Min Cap
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TUESDAY
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Day 1 Day 2Day 3Day 4
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Push Press 4-5 x 6
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Auxillary:
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Day 1 Day 2Day 3Day 4
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2 Torp Z-Press 3x8

Banded Face Pulls 3x15
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Conditioning:
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Day 1 Day 2Day 3Day 4
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AMRAP 7 Min:

30 Swings
10 Push Ups
10 Pull Ups
20 Swings
10 Push-ups
10 Pull-ups
10 Swings
10 Pull-ups
10 Push-ups
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WEDNESDAY
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Day 1 Day 2Day 3Day 4
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Front Squat 4-5 x 6
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Auxillary:
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Day 1 Day 2Day 3Day 4
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BB Back Rack Reverse Lunges 3x12-16 ALT.

Copenhagens 3 x :20-:30 Sec - can be taken from forarm or palm
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Conditioning:
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Day 1 Day 2Day 3Day 4
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AMRAP 7 MIN:

16 Jumping Lunges
6 Burpee Box Jumps
16 Ab mat sit ups
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THURSDAY
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Day 1 Day 2Day 3Day 4
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Incline Bench Press 4-5 x 6 (30-45 degree incline)
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Auxillary:
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Day 1 Day 2Day 3Day 4
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Chest Flies 3x10

Torp Hammer Curls 3x12
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Conditioning:
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Day 1 Day 2Day 3Day 4
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EMOM 10:

Odd: 10 Snatches (alt)

Even: 8-10 TTB
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FRIDAY
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Day 1 Day 2Day 3Day 4
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Hip Thrust 4-5 x 6
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Auxillary:
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Day 1 Day 2Day 3Day 4
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Goblet Lateral Lunges 3x6/side

Straight Leg Deadlift (single or double torps) 3x12
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Conditioning:
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Day 1 Day 2Day 3Day 4
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4 Rounds for Time:

12 2xTorp Deadlifts
9 Thrusters (single torp)
6 Burpees

7:30 Cap
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