Sonnon 4x7 Protocol: New Year, New Goal - Cycle 1 Day 1

With the release of Bodyweight Exercise Revolution, an e-book I co-authored with Ryan Murdock, there has been a lot of buzz around the 4x7 protocol developed by Coach Scott Sonnon. The book shows how to adapt his 4x7 protocol using body weight exercise only.

So I thought it might be interesting to log my latest 4x7 creation right here on the Better Is Better blog.  This one is not body weight only, but still offers insight into how I approach an entire 28 days of the protocol.

Follow along and see how the program evolves.  Please feel free to post comments and ask questions.  Also, can you guess what the goals of this 4x7 THP are?  If so, post your best guesses to the comments.

Anyhow, without further ado…

Cycle 1 - Day 1 - Moderate Intensity

Intu-Flow warm-up

Planche Holds (cheat version): 3 x 2-4 seconds (15 sec rest) / 3 sets (45 sec rest)

Strength Set 1 (1 min rest between exercises)
A - Band Assisted Planche Press: 5, 5, 4
B - Physioball Ring Pull-up: 7, 7, 6

Strength Set 2 (1 min rest between exercises)
A - Clubbell Fly on PB (25 lbs): 40 sec x 3
B - Double Sparta Cast (15 lbs): 40 sec x 3

"Biceps Blast" - no rest
Super Slow Chin-up (15 sec concentric / 15 sec eccentric - 1 rep)
Clubbell Curl - 25 lbs - 4-1-1-0 count x 8 reps
Clubbell Curl - 15 lbs - 4-1-1-0 count x 8 reps
Clubbell Curl - Minis (with flexion at shoulder) - 1-1-1-1 count x 8 reps
DB Curl (elbow on knee) - 4/4, 5/5 reps

Mini-Metcon: 3 min x 3 -> rounds start every minute on minute
10 Sandbag Rock-Bottom Clean
10/10 Kettlebell Swings
10 Trinity Jump Squat
10/10 Clockwork Squats

Compensatory Prasara chain:
Sleeping Warrior -> Cross-body push/pull with arms -> Downward Facing Dog -> Dog Screwing Dolphin -> Upward Facing Dog -> Half-locust -> Kneeling Neck Roll -> Seiza Handcuff Drill

Overall Intuitive Ratings
RPE -> 7
RPT -> 9
RPD -> 2

Subscribe to the RSS feed in the right hand column in order to follow along with the progression of this 4x7 program as it evolves.

Comments

[Chuck Kechter]

Coach Steer,

Looking at your 4x7 day 1...

I am trying to deepen my understanding of the 4x7 protocol... By mixing strength and met-con in one session, isn't this bordering, if not crossing over into cocktailing?

I thought the process was to focus on one physical "aspect" at a time?

In other training "places" I've seen some interesting "hybrid" training going on... Is this an experiment with this protocol?

Thanks in advance for your time and understanding!

V/R,

Chuck

[Adam Steer]

Hey Chuck,

Good to have you drop by!

Cocktailing generally ensues from not having a solid goal. Throwing things together in a wanton manner is a surefire way to create an awesome cocktail for poor results and increased risk of injury.

If you start with the end in mind, there is no harm in mixing modalities. The important things are to make sure there are no conflicting exercise or modality choices and to make sure that you respect the waving intensities of whatever periodization approach you choose. In this case, both strength and metcon work are done in the RPE 5-7 range on my Moderate day to respect the 4x7 wave of Coach Sonnon's model.

I wonder if what you are getting at isn't more of the old school model of periodization where you had to build... hypertrophy -> strength -> power -> speed, etc.

My approach is much more based on a desired outcome with regards to movement, skill or performance.

Hope that makes sense.

Cheers,
Adam

[Chuck Kechter]

It does make sense... And opens up some training ideas that I have been thinking about.

I was thinking of something Coach Sonnon wrote a while back...

Mod. Day: strength work
High Day: Met-con
No Day: IF
Low Day: Prasara... Using that kind of thing as my training model...

Thanks for the info!

V/R,

Chuck