Stage IV is a repeat of Stage II with a different rest & rep scheme. It is my least fave in the program so far. Some of it is like f’ing torture. A 2 minute plank 3 times is just plain cruel in my opinion.
| STAGE IV WRAP UP | |||||
| WO 1 | WO 2 | WO 3 | WO 4 | ||
| All 3 sets of 8 with 90 sec rest | |||||
| Bulgarian Split Squat (I used dumbbells) | |||||
| 2×20=40 | 45 | 50 | 50 | ||
| Dumbbell 1 Point (balanced on 1 leg) Row | |||||
| 2×25=50 | 50 | 50 | 50 | ||
| Dumbbell Prone Cuban Snatch | |||||
| 2×15=30 | 30 | 30 | 30 | ||
| Front Squat Push Press (aka Thrusters) | |||||
| 60 | 60 | 60 | 60 | ||
| Static Lunge (elevated rear foot) | |||||
| 2×25=50 | 50 | 50 | 50 | ||
| Underhand Grip Lat Pulldown | |||||
| 80 | 80 | 85 | 85 | ||
| Wide Grip Deadlift on Box | |||||
| 125 | 125 | 125 | 125 | ||
| Reverse Lunge From Box with Forward Reach | |||||
| 2×20=40 | 40 | 40 | 40 | ||
Front Squat / Push Press
Transitioning hand position from the front squat to push press was murder for my wrists. Hated it, much pain, will work on wrist strength and flexibility before doing that again. The pain made it impossible for me to increase the weight at all
Wide Grip Deadlift on Box
No change in the weight but my grip improved greatly! Last time (Stage II) I’d be praying to make it through all the reps without dropping the barbell. Maybe my grip didn’t improve and it just seemed better ’cause it was only 8 reps rather than the 10 it was in Stage II. BUT it was 3 sets so I dunno….
Did I mention how much holding a plank for 2 minutes sucks! Not a big fan of the split squat, static lunge or reverse lunge from box either. Partly my own fault ’cause I choose to do them with 40 to 50 lbs of extra weights. Despite hating them I still did 3 sets of everything. This stage gives you the option of doing 2 or 3 sets.
Now on to Stage V! It’s odd having things change every 2 1/2 weeks. Just when you get used to the moves and could maybe up the weight it’s over. Oh well.