Cycle: Strength + Base Endurance Week 6 of 8: Friday Strength Good Mornings 4 Sets of 4-6 Reps Every Minute for 12 Minutes (12 total sets) 2 Front Squats Sets 1-6: At 60% of max front squat. Sets 7-12: At 65% of max front squat. Weight GHD Situp Hold 4 Sets of 6-10 Reps + … Read more
Cycle: Strength + Base Endurance Week 6 of 8: Wednesday Conditioning Perform For 40 Minutes At An Easy/Consistent Pace 1 Minute Bear Hug Carry (100/70) 400 Meter Med Ball Run (20/14) 400 Meter Run w/o Med Ball 15 3′ Burpee Broad Jumps
Cycle: Strength + Base Endurance Week 6 of 8: Tuesday Strength/Hypertrophy 4 Sets Kettlebell Bent-over Row 6-10 Reps + Reverse Barbell Curl 6-10 Reps + Strict Barbell Shoulder Presses 8-12 Reps Rest 1.5-2 Minutes Between Sets 4 Sets 6-8 Weighted Pull-ups + 8-12 Kettlebell Bench Press Rest 1.5-2 Minutes Between Sets 3 Sets 10-15 Tempo … Read more
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- … Read more
Cycle: Strength + Base Endurance Week 5 of 8: Saturday Weightlifting Every 2 Minutes for 6 Rounds 1 Full Snatch Start at 65% of Max & Increase to a Heavy Single Weightlifting Every 2 Minutes for 6 Rounds 2 Power Cleans + 1 Jerk Start @ 65% of Max & Increase to Max 85% Strength … Read more
Cycle: Strength + Base Endurance Week 5 of 8: Friday Prep 3 Sets Front Squat Walk Out 112% of Back Squat x 15 Seconds Strength Every Minute for 12 Minutes (12 total sets) 2 Front Squats Sets 1-6: At 55% of max front squat. Sets 7-12: At 60% of max front squat. Good Mornings 4 … Read more