Cycle week 25-30.11.19
Day 1
Power
Snatch Complex
PS+HSS+OS
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy
Strength Endurance
10’Accumulation
4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken
Work Capacity
4 Rounds for time
20 Wall Ball 9/6
10 Hang Power Snatch 40/30
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Day 2
Strength
Back Squat
8×3 @ 85% of 1RM
rest 2′ b/s
Strength Endurance
For Time
50 GHD Sit ups
50 T2B
Endurance
9 Km Run @ 80% of Fcmax
Work Capacity (optional)
11’AMRAP
3 Hang Power Clean 50/35
5 Thrusters
7 STOH
10 Push Ups
10 Strict Pull Ups
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Day 3
Power
Clean Complex
PC+HSC+PJ
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy
Strength
Push Press
8×3 @ 85% of 1RM
Work Capacity
Every 2’for 14′
8 Deadlift 120/55
6 Burbees OTB
4 Pistols (per leg)
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Day 4
Rest
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Day 5
Strength
Deadlift
8×3 @ 85% of 1RM
Strength Endurance
10’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken
Work Capacity
16′ AMRAP
50 cal Row
50 T2B
40 A. KB Snatch 24/16
30 Pull Ups
Endurance
4 rounds of
4′ Run @ 80-85% of Fcmax
rest 1′:30″
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Day 6
Strength
Front Squat
8×3 @ 85% of 1RM
Strength Endurance
Tabata Sit Ups
Work Capacity
Kelly
5 Rounds for time
400 mt Run
30 Box Jumps
30 Wall Ball 9/6
