Brian Alsruhe's 4HORSEMEN (KG)

	B	C	D	E	F	G	H	I	K	L	M	N	O	P	Q	R	T	U	V	W	X	Y	Z	AA	AC
1	Brian Alsruhe - 4HORSEMEN				Giant Set Notes:		A. Antagonist/Explosive			Conditioning Notes: Approx. 10 Minutes total of conditioning								Assistance Notes: Approx. 10 Minutes (5x2min rounds)							Conditioning Setup:
2	As Written by /u/13_AnabolicMuttOz						B. Main Movement			BRUTAL: No Limit Something requiring a mindset to acheive [E.g 10min Plank]								BRUTAL: Top of a movement [e.g Rack pulls, Floor Press, etc.]							Brutal
3		Deadlift	OHP	Squat	Bench		C. Core Movement			HEAVY: 12-15min Press Medley								HEAVY: Mid range of movement							Brutal
4	1RM = TM	100	100	100	100		D. Sweat Movement			MEDIUM: 10min Medium Weight/Distance								MEDIUM: Bottom of movement [e.g Pause Bench/Squat etc.]							Heavy
5										LIGHT: 7-10min Light-Weight Long-Distance								LIGHT: Work the speed of the movement							Heavy
6	WAVE 1								WAVE 2								WAVE 3								Medium
7	WEEK 1								WEEK 1								WEEK 1								Medium
8	Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day		Light
9	Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Light
10	Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR
11	Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal
12	A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows
13	B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench
14	80	x5+	75	x7+	70	x9+	85	x4+	85	x5+	80	x7+	75	x9+	90	x4+	90	x5+	85	x7+	80	x9+	95	x4+
15	75	x7+	70	x9+	65	x11+	80	x5+	80	x7+	75	x9+	70	x11+	85	x5+	85	x7+	80	x9+	75	x11+	90	x5+
16	70	x9+	65	x11+	60	x13+	75	x7+	75	x9+	70	x11+	65	x13+	80	x7+	80	x9+	75	x11+	70	x13+	85	x7+
17	C. 10x Ab Rollout		C. 10x Ab Rollout		C. 10x Ab Rollout		10x Ab Rollout		C. 10x Ab Rollout		C. 10x Ab Rollout		C. 10x Ab Rollout		10x Ab Rollout		C. 10x Ab Rollout		C. 10x Ab Rollout		C. 10x Ab Rollout		10x Ab Rollout
18	D. 50ft Prowler		D. 15 burpees		D. 50ft Prowler		15 burpees		D. 50ft Prowler		D. 15 burpees		D. 50ft Prowler		15 burpees		D. 50ft Prowler		D. 15 burpees		D. 50ft Prowler		15 burpees
19	Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy
20	30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press
21	30sec Front squat	40	30sec OHP	50			30sec Incline BB	55	30sec Front squat	45	30sec OHP	55			30sec Incline BB	60	30sec Front squat	50	30sec OHP	60			30sec Incline BB	65
22	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band
23	30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest
24
25	WEEK 2								WEEK 2								WEEK 2
26	Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day
27	Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light
28	Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%
29	Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy
30	A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows
31	B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench
32	75	x7+	70	x9+	85	x4+	80	x5+	80	x7+	75	x9+	90	x4+	85	x5+	85	x7+	80	x9+	95	x4+	90	x5+
33	70	x9+	65	x11+	80	x5+	75	x7+	75	x9+	70	x11+	85	x5+	80	x7+	80	x9+	75	x11+	90	x5+	85	x7+
34	65	x11+	60	x13+	75	x7+	70	x9+	70	x11+	65	x13+	80	x7+	75	x9+	75	x11+	70	x13+	85	x7+	80	x9+
35	10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout
36	50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees
37	Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med
38	30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press
39	30sec Speed DL	55	30sec Rev.Band OHP	60	30 sec RDL/SLDL	60	30sec Pause Bench	65	30sec Speed DL	60	30sec Rev.Band OHP	65	30 sec RDL/SLDL	65	30sec Pause Bench	70	30sec Speed DL	65	30sec Rev.Band OHP	70	30 sec RDL/SLDL	70	30sec Pause Bench	75
40	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band
41	30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest
42
43	WEEK 3								WEEK 3								WEEK 3
44	Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day
45	Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal
46	Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%
47	Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med
48	A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows
49	B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench
50	70	x9+	85	x4+	80	x5+	75	x7+	75	x9+	90	x4+	85	x5+	80	x7+	80	x9+	95	x4+	90	x5+	85	x7+
51	65	x11+	80	x5+	75	x7+	70	x9+	70	x11+	85	x5+	80	x7+	75	x9+	75	x11+	90	x5+	85	x7+	80	x9+
52	60	x13+	75	x7+	70	x9+	65	x11+	65	x13+	80	x7+	75	x9+	70	x11+	70	x13+	85	x7+	80	x9+	75	x11+
53	10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout
54	50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees
55	Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light
56	30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press
57	30sec RackPull		30sec Seated OHP		30 sec Pause Squat	70	30sec Speed Bench	55	30sec RackPull		30sec Seated OHP		30 sec Pause Squat	75	30sec Speed Bench	60	30sec RackPull		30sec Seated OHP		30sec Pause Squat	80	30sec Speed Bench	65
58	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band
59	30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest
60
61	WEEK 4								WEEK 4								WEEK 4
62	Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day		Deadlift day		OHP day		Squat day		Bench day
63	Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy		Conditioning-Med		Conditioning-Light		Condition-Brutal		Conditioning-Heavy
64	Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%		Build to 90%/PR		Build to 85-90%		Build to 80-85%		Build to 75-80%
65	Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light		Strength-Brutal		Strength-Heavy		Strength-Med		Strength-Light
66	A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows		A. 25x KB Swings		A. 10x Pull/Chin Ups		A. 15x Box Jumps		A. 10x Pendlay Rows
67	B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench		B. Deadlift		B. OHP		B. Squat		B. Bench
68	85	x4+	80	x5+	75	x7+	70	x9+	90	x4+	85	x5+	80	x7+	75	x9+	95	x4+	90	x5+	85	x7+	80	x9+
69	80	x5+	75	x7+	70	x9+	65	x11+	85	x5+	80	x7+	75	x9+	70	x11+	90	x5+	85	x7+	80	x9+	75	x11+
70	75	x7+	70	x9+	65	x11+	60	x13+	80	x7+	75	x9+	70	x11+	65	x13+	85	x7+	80	x9+	75	x11+	70	x13+
71	10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout		10x Ab Rollout
72	50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees		50ft Prowler		15 burpees
73	Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal		Assistance-Heavy		Assistance-Med		Assistance-Light		Assistance-Brutal
74	30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press		30sec Box Jumps	BW	30sec Lateral Raises	Light	30sec KB Swings		30sec DB Press
75	30sec Raised DL	65	30sec Banded OHP	65	30 sec Box Squat	65	30sec Floor Press	65	30sec Raised DL	70	30sec Banded OHP	70	30 sec Box Squat	70	30sec Floor Press	70	30sec Raised DL	75	30sec Banded OHP	75	30 sec Box Squat	75	30sec Floor Press	75
76	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band	30sec Rev. Hypers	BW	30sec Facepull	Bands	30sec Rev. Hyper	BW	30sec Facepulls	Band
77	30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest		30sec Rest
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100