Cycle: Strength + Base Endurance
Week 6 of 8: Monday

Strength
Back Squat
Part 1
Every 2.5 Minutes For 5 Rounds
Work up to a heavy 4-rep max back squat
Begin @ 55% of Back Squat and Increase Over the Course of 5 Rounds Until You’ve Reached a Max For the Day.
-Rest 2.5 Minutes-
Part 2
Every 2 Minutes For 4-6 Rounds
Work up to a heavy 2-rep max back squat
Increasing From the Last Weight You Did In Part 1. Over the Course of the Next 4-6 Rounds Increase Until You’ve Reached a Max For the Day.

Deficit Deadlifts
4 Sets – 8, 8, 6 & 6 Reps*
Try to go heavier than last week.

Weighted GHD Back Hypers + 20 Second Hold on the Last Rep
4 Sets – 8-10 Reps

Strength Conditioning
12 Hang Cleans @ 70%
Rest 1.5 Minutes
9 Hang Cleans @ 75%
Rest 1.5 Minutes
6 Hang Cleans @ 80%

Conditioning
12 Minute AMRAP
40 Wall Balls (20/14)
30 Calorie Row
20 GHD Sit-ups
10 Bar Muscle-ups

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here

* Copy This Password *

* Type Or Paste Password Here *