MONDAY
SQUAT CYCLE WEEK 2
4 SETS OF 7/13 AT 70% OF YOUR TRAINING MAX
COMPLETE 7 FS THEN RACK BAR AND GO IMMEDIATELY INTO 13 BACKSQUATS. KEEP HANDS ON THE BAR
ACCESSORY
3 ROUNDS FOR QUALITY
10 NORDIC HAMSTRING CURLS (WITH PARTNER)
10 BARBELL ROLLOUTS
TUESDAY
STRENGTH
HANG POWER SNATCH
4X5
INTERVALS
5 SETS TO ACCUMULATE 100 TOES TO BAR
3:00 ON/1:00 REST
18/15 CAL MACHINE
15 AMERICAN KBS
MAX TTB IN REMAINING TIME
#53/35
WEDNESDAY
STRENGTH
STRICT PRESS
10-8-6-4-2 BUILDING
WORKOUT
60 CLEAN AND JERKS FOR TIME*
*EVERY TIME YOU DROP BAR COMPLETE A 200M RUN
#95/65
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 4/4 at 12 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 12 seconds at 85%+
- 18 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 24 seconds at 85%+
- 36 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
SQUAT CYCLE WEEK 2
4 SETS OF 7/13 AT 66% OF YOUR TRAINING MAX
COMPLETE 7 FS THEN RACK BAR AND GO IMMEDIATELY INTO 13 BACKSQUATS. KEEP HANDS ON THE BAR
CASHOUT
1 MILE RECOVERY RUN
SATURDAY
STRENGTH
TALL CLEANS
5X3, CAN BUILD
WORKOUT
5 RFT WITH PARTNER
40 BURPEES*
30 DEADLIFTS
20 HANG POWER CLEANS
#135/95
*WHILE 1 PARTNER IS WORKING ON BURPEES OTHER PARTNER NEEDS TO HOLD BARBELL IN HANG POSITION
**SCALE TO #115/75
SUNDAY
STRENGTH
4 ROUNDS FOR QUALITY
12 BENT OVER ROWS
10 SEATED DB Z-PRESS
10 V-UPS
CONDITIONING
AMRAP 20
50 DOUBLE UNDERS
20 PUSH UPS
10 PULL UPS (SC-JUMPING PULL UPS)