Cornerstone Barbell Club – CornerStone Training


Warm-up (No Measure)

1. Warm-up

Move Steady Through

Run 400m

30 Light Good Mornings

Run 400m


Metcon (Time)

2. Met-Con


Chest to Bar Pull Ups

Overhead Squats 135/95lbs

Shoot for Unbroken sets. Be smart on transitions to accomplish the goal. Scale as needed.

Strength and skill

squat (4×4)

3. Lift

Back Squat 4×4 @75-85%

No oly’s, belt, or sleeves. Clean it up.

Click HERE for a few squat tips.


push ups

4. Gymnastics

:30 on :30 off

For 10 Minutes

Max Rep Push Ups

Chest to deck, go hard from the start and let the fatigue drop the reps a bit each round.

Accessory work

5. Accessory

Upper Body Stability Accessory Plan

Week 4 Day 4