Cycle: Strength + Base Endurance
Week 5 of 8: Monday

Strength
Front Squat
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max pause front squat
Begin @ 55% of Front Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
2 second Pause at the bottom of each squat

Deficit Deadlifts
4 Sets – 8, 8, 6 & 6 Reps

Strength Conditioning
3 Rounds
50′ Front Rack Kettlebell Lunges (use 2 kbs)
10 Tempo Goblet Squats (4 Second Negative)
Weight Back Hypers 4 Sets of 12-15 Reps
Rest 1.5 Minutes B/w Rounds

Conditioning
For Time
20 Clean & Jerks (135/95)
20 Burpee Pull-ups
Rest 2.5 Minutes
10 Clean & Jerks (185/130)
10 Burpee Pull-ups

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