Cycle: Strength + Base Endurance
Saturday, November 30, 2019

Weightlifting
Part 1
Every 2 Minutes for 4 Rounds
Snatch Complex
1 Pause Power Snatch (2-sec pause at mid hang)
1 Power Position Squat Snatch
1 Overhead Squat
@60-70% of Max Snatch

Part 2
Immediately After Part 1
Every 2 Minutes for 4 Rounds
1 Full Snatch
@70-90% of Max Snatch

Strength/Hypertrophy
2 Sets
Dumbbell Row Drop Sets (per side)
8-12 Dumbbell Rows
+ 2 Drop Sets 8-10 Reps

2 Sets
Double Dumbbell Shoulder Press Drop Sets
8-12 Reps
+ 2 Drop Sets 8-10 Reps

To perform the drop sets:
Perform 1 ‘main’ set for the prescribed reps. Then, complete the first drop set by decreasing the weight and immediately performing the prescribed number of reps. Finally, perform another drop set by decreasing the weight again and completing the prescribed number of reps.
For the dumbbell rows here’s an example of how one set of that can look:
Right side-
12 reps @ 70lbs
10 reps @ 50lbs
9 reps @ 35 lbs
Left side-
12 reps @ 70lbs
10 reps @ 50lbs
9 reps @ 35 lbs

Conditioning
7 Minute AMRAP
10 Calorie Row
16 Wall Balls (20/14)
24 Double-unders

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